Monday, June 10, 2013
FRONT ROW
Warm up: 300 m row, est sh & hip mob; 2 x 10 squats, 10 push ups, 10 back ext
Skill Focus: Front Squat
Warm up and build to . . .
Front Squat 3. 3. 3. 3
Work up to a 3 rm with a 2 s pause at the bottom of the squat
WOD:
500 m row
30 wall balls
20 sit ups
10 hand release push ups
2 RFT (rest 3 min btwn rds, score is time including rest)
Post FS 3 rm and time for score
Nice pause by Playboy
FRONT ROW
Warm up: 300 m row, est sh & hip mob; 2 x 10 squats, 10 push ups, 10 back ext
Skill Focus: Front Squat
Warm up and build to . . .
Front Squat 3. 3. 3. 3
Work up to a 3 rm with a 2 s pause at the bottom of the squat
WOD:
500 m row
30 wall balls
20 sit ups
10 hand release push ups
2 RFT (rest 3 min btwn rds, score is time including rest)
Post FS 3 rm and time for score
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