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12.10.14

9
Dec

12.10.14

Warm-up

3 Rounds

5 OH Squats (Bar)

10 Front Squats (Bar)

15 Back Squats (Bar

10 Ab Mat Sit-ups

Mobility

Super Frog!

Strength/Skill

Back Squat 5×5 @ 75%

METCON

4 min AMRAP:

1 Defecit HSPU 6″/4″

1 Power Clean (135/95)

*Increase by 1 rep each round

rest 4 min

4 min AMRAP:

3 Standard HSPU

3 DL (185/135)

*Increase by 3 reps every round

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