WOD 01/17/2014

Squatacular Friday!!!!!!!!!!!!

Warmup:  Row 500 or Line Agility/Drills, Squat and Front Rack prep 
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Strength:  Week 2 Wendler Plus Cycle - Back Squat or Front Squat 
Warmup Lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%
3 Reps or more @ 90%
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WOD: For time - 30 Min Cap!
4 Rounds for time:
Run 400 Meters
25 Front Squats 135/95 - NO RACK - MUST go below parallel and open hips at top