WOD 04/29/2013

Warmup:  10 Minutes -  Run 400, Squat and Front rack Mob, Leg swings...get those hamstrings ready.  Remember how sore you were from the Good Mornings back on 4/15...you shouldn't get nearly as sore from them this time.  Come early if you need more warmup/mob time.  
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Linear Strength (20 mins) - Need to start at 10 Min after -
Good Mornings 5 x 3 reps @ 80-90% (10-20lbs heavier than 04-15-13)
*Keep back arched to focus on upper to middle back strength 
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WOD:
In 3 Mins:  
Run 400 Meters
Max Front Squats 135/95
...rest 3 Mins

In 3 Mins:
Run 400 Meters
Max Front Squats 95/65
...rest 3 Mins

In 3 Mins:
Run 400 Meters
Max Front Squats 65/45
**Load the bar to strip weight accordingly