WOD 5.11.15 Monday

Warm up:

  • Foam roll
  • 150 Jump Rope
  • 10 air Squats (TEST)
  • 40 Sec Couch Stretch + Lunge RT
  • 10 air Squats (RETEST)
  • 40 sec Couch Stretch + Lunge LT
  • 10 air Squats (RETEST)
  • Wrist Shoulder MOB (front rack specific)

A. Pause Front Squat (2 sec at Rock Bottom)

  • 8-8-5-5-3-3-1-1

B. 3 RFT

  • Run 200m
  • 15 sit ups
  • 15 OHS  (95/55)
  • 15 Box Jump (24/20)

C. 3x

  • 40 Walking Lunges
  • 10 Dead Bugs
  • 10 Pull ups
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