• 10/02/2013

    Warm-up
    10 Minutes Mobility

    Hips and Front Rack

    3 Rds

    :15 KB Swings
    :15 Goblet Squats
    :15 Push-ups
    :15 Scorpions

    Strength
    10 @ Bar
    5 @ 40%
    5 @ 50%
    5 @ 65%
    5 @ 75%
    5 or more @ 85%
    Front Squat (5-5-5+)

    WOD
    Body Blaster = Burpee/ Pull-up / K2E

    For those in band do jumping pullups

    Metcon (Time)

    Buy In: Run 400M

    3 Rds

    20 x Situps
    10 x Squat Cleans 135/95
    5 x Body Blasters

    Cash Out: Run 200M

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