06.02.17

Warm Up:1:00 Slow Bike or Row 6 Spidermans + 6 Russian Baby Makers 1:00 Slow Bike or Row 10 PVC Overhead Squats- pause :02 at the bottom 1:00 Slow Bike or Row 30 second Samson Stretch each side

Barbell Warm Up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations- bar is racked on back and rotate elbows forward 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Skill: squats Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 60% of 1RM Front Squat

Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 60% of 1RM Front Squat

Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 60% of 1RM Front Squat

Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 60% of 1RM Front Squat

Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 60% of 1RM Front Squat

WOD: 10:00 AMRAP 3 x burpee wall walk 9 x MB cleans 20/14 100m (50m each side) single arm KB farmer carry 32/24kg