Thursday 4/11/13

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Strength
High Bar Back Squat
1×5@ 70%, 1×5@75%, 2×3@85%, 2×2@90%

(All percentages based off most recent 1RM)

WOD
10 Minutes to Complete 3 rounds of:
20 Double Unders
15 Wall Balls
10 Kettlebell Swings 70/55

With remaining time complete max effort:
Burpees

Basics
10 minutes to complete 3 rounds of:
15 Knees-2-Elbows
12 Wall Balls
9 Split Jumps

With remaining time complete max effort:
Burpees

CFK Repeat from 1/31/13
Teens MetCon
WOD:
Skill: Overhead squat
1:00 AMRAP of:
Front Squats (15/ 25#)
Immediately into 5:00 AMRAP of:
10 split jumps
10 knee-2-belly
10 box jumps (20/ 24”)
Immediately into 1:00 AMRAP of:
Front Squats (15/ 25#)
Skill: Tripod
Study Session: Tobacco: Why People Do It & How It Effects the Body

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