18
Feb
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
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…..