Saturday 12/28/19

Warm up:
Jog 400m
Then 3 Rounds
3 x 3 way lunge
3 Squat stretches with OH reach (1 ea side)
9 Sec OH squat hold (empty bar)

Strength: Front Squat
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 1 @ 90%
6 Heavy Singles (> 90%)

WOD: 12 min AMRAP
10 OH Squats (115/85)
20 Lunges
400m run

Accessory: 3 x 30 sec ea
Bretzel
Quadraped adductor stretch

Notes: Heavy singles should be above 90%. Athletes do not need to
attempt a 1RM, however newer athletes who have not performed a 1RM
test may use today to establish a technical max.