9/11/14

9/11/14

Strength

• Push Press (5 sets x3 reps)

3 sec pause at the top (lockout) of each rep, add 5-10 lbs to last workout

• Front Squat (5 sets x3 reps)

3 sec pause at the bottom, add 10 lbs to last workout

Conditioning

6 rounds 60 yard sprint
rest as needed between rounds
The goal of this is to run fast and have as much fun as possible, don’t turn it into a WOD.  Give 5 yard handicaps to faster people in your group.

Cashout

50 Ring Rows
Horizontal as possible