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Friday Squats/Capacity 2-19-16

18
Feb
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Friday Squats/Capacity 2-19-16

Machine Strength

Front Squat; sets of 5 reps 31×1 tempo

Comp Strength

In 15 minutes work up to a heavy set:
A) Back Squat x3 reps; 30×1 tempo
Rest 2-3 min after each set
B. AMRAP at 80% at the same tempo used as A

WOD 

OPEN 12.5

AMRAP 7
3 Thruster (100/65)
3 Chest to bar Pull-ups
6 Thruster
6 Chest to bar Pull-ups
9 Thruster
9 Chest to bar Pull-ups
12 Thruster
12 Chest to bar Pull-ups
15 Thruster
15 Chest to bar Pull-ups
18 Thruster
18 Chest to bar Pull-ups
21 Thruster
21 Chest to bar Pull-ups…..