June 21, 2013

Paula Jager
Friday, June 21, 2013 - 12:46
Friday, June 21, 2013

UP TO SPEED

Warm up: Run to 200 m and back; running drills; stretch/mob

Skill Focus: Front Squat

5-10-5 sprints at max effort E30sO30s for 2.5 min

Front squat 1 rm
warm up and 1 – 3 attempts

WOD:

9 box jumps 24”/20”
6 thrusters 95#/65#
6 bar facing burpees
AMRAP in 12 min
Post 1 rm and rds for score

Don't forget. . . Saturday 9 am wod at new box tomorrow:  9509 N Trask St--painting party to follow!

Nice sub for the parallettes yesterday--Ken's paint bucket push ups