Saturday 8/17/19

Warm up: 2 Rounds
3 Prying goblet squats with 3 sec hold
6 Spiderman lunge with OH reach
9 Prisoner squats
12/9 Cal bike or row

Strength: Front Squat
5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 90%)

WOD: 4 RFT, 20 min cap
Run 400m
18 OH lunges (95/65)

Accessory: 3 x 30 sec ea
Couch stretch
Quadraped adductor stretch