14.4.2016

Warmup

2 rounds:

200m
10 squat therapy
10 goblet squats

then:

Couch/pigeon
Front rack stretch (ether with bands, or on floor, face down..coaches choice)

Strength

Front Squat MAX:

5 @50%
5@60%
3@70%
1@80%
1@85%
1@90%
1@95%

WOD


EMOM

5 sets of (5 min)

10 burpees

5 sets of

8 thruster (5 min)

#95/65

5 sets of (5 min)

20/10 pushups

5 sets of (5 min) 8 box jumps 24/20

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