WOD 03/02/2015

Position Drills / Stretches

3 Sets:

10 second Quad Clean Position
10 second Standing Front Squat Position
10 second Front Squat Bottom Position

Strength

Front Squat 5 x 4 reps @ 17X7 - 5 Attempts to build up to Max 4 RM @ tempo

So, like last week took a full minute to get through if done properly...this weeks tempo squats will take a little more than a minute (64 seconds.)

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WOD:  Start 00:00 - On a 3 Minute Clock

Run 400 Meters
Max Wall Ball 20/14 to 10 ft (Rx) - 12 ft (Rx+)

Start 03:00 - On a 3 Minute Clock

Run 400 Meters
Max Pull Ups (Rx) - Chest 2 Bar (Rx+)

Start 06:00 - On a 3 Minute Clock

Run 400 Meters
Max Wall Ball 20/14 to 10 ft (Rx)12 ft (Rx+)


Start 09:00 - On a 3 Minute Clock

Run 400 Meters
Max Pull Ups (Rx) - Chest 2 Bar (Rx+)

Stop 12:00