WOD Wed 3-28-12
March 27, 2012
WOD Fri 3-30-12
March 29, 2012

WOD Thur 3-29-12

Game Face

 
Warmup:
Shoulder mobility circuit
2 rounds of Burgner warmup with PVC
Hamstring, hip flexor, quad stretch and hip mobility
 
Strength:
Front squat – Sets of 10, 8, 6, 4, 3, 3, 3 – Progressively move up in weight and down in reps, make the last 2 sets your attempts at a 3 rep max
Move quickly to->
WOD:
AMRAP in 10 minutes of
7 Front Squats 75#/45#
7 Pushups
7 Air Squats
7 Ring Pushups (incline the ring pushups to scale)