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General Fitness 11.16.15

16
Nov

General Fitness 11.16.15

Prep Work
3X1 Min Row+5 Burpee high jump
1 Min Hurdle stretch Each side-Contract relax

2X 10 Banded resisted squats-Strap a band to the pull up rig about knee high. Step into the band and step back to where there is tension pulling your knees in and perform the 10 squats. Keep those knees out

2X10 Walking high kicks
WOD

A.

Front squat 10X1

Same weight for each set-Form and tempo is the #1 Priority.

15 Min Time cap
B.

3 rds at a comfortable pace

3 Power clean 185/115

10 Push ups

10 Strict pull ups

Then go directly into
6 rds for time

3 power clean 185/115

10 Push ups

10 Strict pull ups
C.

Cool Down Row-5 min
Cool down

Mobility

Post results

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