WOD

11/21/13

Happy Birthday Jeff!

Strength
Front Squats:

• 1 x 3 @ 70%
• 1 x 3 @ 80%
• 1 x [email protected] 90% (as many as you can with good technique. Do not go to failure!)
• 2 x 10 @ 50% (Perfect form)

Come prepared. Know your weights before hand. All percentages will be based off of 90% of your 1 RM, plus 10 lbs
Conditioning
3 rounds for total reps:

• 1 min Wall balls
• 30 sec rest
• 1 min Toes 2 bar
• 30 sec rest
• 1 min Ball slams
• 30 sec rest

L1: 20/14, 30   L2: 14/12, Knees to elbows, 25   L3: 12/8, Knee raises, 20

Make sure no one does any of the BAD wall balls!

[youtube=http://www.youtube.com/watch?v=oYeQAE7R-ZM]