Monday, October 28, 2013

         1.) Strength:

           Front Squat/Back Squat: 

           4X7/13  

           at 90% of last weeks weight.

Explanation from last week if you missed it.

 Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

2.) Skill: Lateral pistol squats  

3.) Wod:

4 rounds for time of:

6 T2B

8 burpee box jumps (24/20")

10m OH lunges w/ a sandbag

100m sandbag run 

4.) cash out: 2 minutes of double unders.