Wednesday 5/30/18

Strength: Front Squat
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 90%)
WOD: 15 min alternating EMOM
A) 10 box step ups (heavy but with focus on technique)
B) 100 ft KB rack carry
C) Run to end of fence and back
*No Rx weight, however recommended for Rx athletes is 50+/30+ for step ups and 70/53 for rack carry
Accessory:
Flag side plank – 3 x 30-90 sec, add leg raise (top leg) or increase time from last week
2-position ankle dorsiflexion stretch, 3 x 30 sec / side