30
Jul
Friday- Squat Happy 7-31-15
Warm Up
3x
3 Strict Pull Ups (As slow as possible)
5 Push Ups
10 Air Squats
20 toe touches
Strength
Back Squat
10 x 3reps 70-80%
WOD
Rec: (Endurance)
AMRAP 12
17 Air Squats
11 KB Swings (35/25)
100m Run
Rx: (Strength/Power)
5 Rounds (Resting 2min btw rounds)
7 Squat Cleans 135/95
11 KB Swings 50/35
200m Sprint
Rx+:
5 Rounds (Rest 2min after each)
7 Squat Cleans (155/105)
11 KB Swings (70/50)
200m Sprint
Rx and Rx+ are meant to be an all out effort getting your heartrate high as you finish the sprint
VOD
“You are the light of the world. A town built on a hill cannot be hidden. In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.
– Matthew 5:14,16 NIV
Extra
10 x 5 Strict pull Ups (Regular OR Chest 2 Bar)