Monday 11-2-15

VOD

I pray that your hearts will be flooded with light so that you can understand the confident hope he has given to those he called—his holy people who are his rich and glorious inheritance.

– Ephesians 1:18 NLT

Strength (week 3 of 6)

A) 5×5 Front Squat (Resting 2min between sets)

(work to heavy 5 Rep)

B) 5×10 Front Squats 

(work for form and depth)

WOD

Rx
12 minute AMRAP

5 Front Squats (from the ground- at 85% of 5 rep from Strength)
5 Burpee with double push up & jump over bar (2 foot takeoff)
rest 1 minute after each round

Rec
12 Minute AMRAP

10x Front Squats (OR Goblet Squat is ok w/kb),
5x Burpee with double push up & jump over bar/hurdle/kb,
rest 1 minute after each round

Cashout

7 Rounds (30 Sec On/30 Sec Off)

Hollow rocks