December 20, 2013
GROUP HIP WARM-UP AND PREPARATION
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STRENGTH:
Deadlift
3 sets x 10 reps
DO NOT EXCEED 65% of 1RM
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WOD:
Five rounds:
Every 3 minutes complete the following:
5 Front Squats*
400m Run
(Rest remaining time)
RX must take bar off of the floor, to scale you can use a rack.
Fitness:
Men – bodyweight
Women – 3/4 Bodyweight
Performance: 225/155
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WOD Tips: Do I really have to even write this? All Front Squats should be unbroken and run FAST. That’s it.
Supplemental Performance Training:
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For time:
60 DB Snatches 70/50
Alternate arms each rep
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For reps:
2 minutes MAX double-unders
1 minute rest
2 minutes MAX double-unders