12.26.17
Warm Up:3 rounds at an easy pace 4 alternating TGU 12 air squats- controlled pace 15 abmat sit ups
Mobility: Tricep smash on racked barbell x :30 each side Banded lat stretch x :30 each side Couch stretch x :30 each side Banded joint mobilization for ankles- 5 second hold for 10 reps each side https://www.youtube.com/watch?v=ILSbK8RnGdI
Skill: front squat complex
7 Sets: Pausing Front Squat + Front Squat *2 Second Pause in Bottom
Set #1 – 60% of 1RM Front Squat
Set #2 – 64% of 1RM Front Squat
Set #3 – 68% of 1RM Front Squat
Set #4 – 72% of 1RM Front Squat
Set #5 – 76% of 1RM Front Squat
Set #6 – 80% of 1RM Front Squat
Set #7 – 84% of 1RM Front Squat
WOD
5RFT
10 wall balls 20/14
3 Deadlifts 255/185
3 pull ups
3 push ups
OR
10 wall balls 20/14
3 deadlifts 295/205
2 ring muscle ups