Thursday 12/28/17

Strength: Front Squat
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 2 @ 95%)
Rest 2-3 min between working sets
WOD: For total reps, 15 min running clock
A) Complete in sequence, no rest time between stations
2 min Row (cal)
1 min burpees over rower
2 min Row (cal)
1 min burpees over rower
*Rest 3 min*
B) Complete in sequence, no rest time between stations
1 min Pull ups
1 min Snatch (75/55, power or muscle allowed)
1 min bar facing burpees
1 min Pull ups
1 min Snatch (75/55, power or muscle allowed)
1 min bar facing burpees
Accessory: 3 x 30 sec ea
Side-lying quad stretch
Wrist flexor stretch