WOD Thursday, June 25, 2015

WARM-UP

Calf Stretch

5 Squat Cleans

25 DUs

10 Cal Row

5 Goblet Squats

STRENGTH

EMOM x 7min

3 Squat Cleans (Heavy)

WOD

3RFT

75 DUs

50 Squats

25 Cal Row

BARBELL CLUB WORK

1.  back squats  65%x3 x 10 sets (AFTER EACH SET DO 5 BOX JUMPS)

2. front squats: 65%x3 x 3 sets. (AFTER EACH SET DO 3 SOTTS PRESSES OUT OF FRONT SQUAT WITH A LIGHT WEIGHT)

3. good mornings to 45 degrees: 3 x 8.  use weight that is manageable.  no ego here!!

4. sit ups x 25 after each set of good mornings.  you will super set the good mornings with the sit ups.  set of 8 good mornings set of 25 sit ups.