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Thursday March 12th

By 8th March 2015No Comments

Warm up: 3rnds(back and up to the wall is one):
walking lunges,
inch worms,
broad jumps,
duck walk(squat walk)

Movement prep: Front squat: Side squats, squat swingers, leg swings
Strength: Front squat:
15mins to build to a heavy 1rep of
1sec hold in bottom, 5sec hold at top(tight tummy, glutes switched on) 1sec at bottom

WOD: 3rnds:
40 doubles,
10 hang cleans,
5/5 front rack lunges

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