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)