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14.05.13 Tuesday

12
May

14.05.13 Tuesday

Phil-Zach-FrontSquat

Strength:
Front Squat (heavy) 5r x7s

WOD:
5 min amrap
30 STO (75/53) (95/63)
30 Sit-ups
~3min Rest~
4 rft
21 Pull-ups
12 FR Lunges (95/63) (135/93)
9 Hang power cleans

Conditioning:
4 rounds NFT (rest exactly 45s between)

1a) Snatch-grip deadlift off blocks: x8 w/ moderately heavy weight
(Set blocks below knee, use straps)

1b) GHD situps: x12
(hold 25lb plate if desired)