Wednesday, 15 October 2014

WARM UP (10 minutes total)
A) 3 rounds, but no more than 5 minutes:
   1. Weighted Strict Pull Ups x 3 (max weight allowing 3 unbroken reps) 
B) 5 minutes:  Movement-specific Warm Up for the Front Squat.

STRENGTH
Front Squat:  10-8-6-4-2 – Work up to a Heavy Double for the Day (no misses).

CONDITIONING
For time:
50-40-30-20-10 Wall Balls, 20/14#
100-80-60-40-20 Double Unders
• 20-minute time limit.