• 11/13/13

    Warm-up
    Upper / Lower
    Pick 1:
    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg
    15 x Arm circles ea. direction ea. arm
    15 x Good Mornings
    15 x Pass Thrus
    15 x OH Squats
    15 x KB Swings
    15 x Goblets
    15 x Push Ups

    Mobility
    Front Rack

    Weightlifting
    Warm up to 70%
    3 @ 70%
    3 @ 80%
    3 or more @ 90%
    Front Squat (3-3-3+)

    Metcon (Time)
    WOD 5 from Box Throwdown

    4 Rounds
    6 x Front Squats
    6 x HSPU
    12 x Box Jump Overs
    12 x Ring Dips

    Rx = (185/135), HSPU,(24″/20″),
    Ring Dips

    Scale A = (155/95), Box HSPU, (24″/20″), purple or black band dips

    Scale B = (135/75), A-Frame HSPU, (20″/plates), green band or box dips

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