December 14, 2013

By December 13, 2013 wod No Comments

Workout of the Day
Front Squat
5×4
(work up to heavy and then do all 5 sets at 85%)
20 min
then
10 MIN AMRAP
10 OH Lunges 45/25#
10 Weighted Sit ups
10 Cleans 135/95#

Sports Conditioning
Front Squat
3.3.3.3
15 min to work up to 3RM
then
9 MIN AMRAP
5 Release Pushups
10 Air Squats
15 AbMat Situps

Post your scores to the Whiteboard.

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