6 Sept 2013

Warm Up

4 loops around 100m parking lot loop- progressively increasing pace to a sprint, 

30 front squats with PVC or bar, 30 parallete jumps,

samson stretch

Strength

Front Squat 10 sets of 1 increasing weight from 50% to near/at/above 1RM

WOD

18 min AMRAP of:

 5 front squat at 70% 1RM, 15 box jumps and 25 double unders