120613

Wednesday

400m Run
15 Wall Squats

5 min mob
(couch stretch/birth wall)
Front rack/bands

Strength: Back Squat
3-3-3
use 5 to 10 percent less from last weeks heavy set of 5

WOD:
10 minute cap

5 rounds
10 front squat 135/95lb
30 double unders

level 2: 115/65lb/15 double unders
level 1: 95/45lb/ singles

The goal of this workout is to go fast. Should be able to finish entire workout in less than 10 mins.

Rodolfo on power snatch