WOD Thursday, October 01, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

5 Cleans

5 Front Squats

5 Shoulder Taps

10 Box Jumps

200m Run

STRENGTH

E2MOM x 10

5 Unbroken Power Cleans

( 5 Burpees per Broken Round)

WOD 

4RFT

15min Cap

15 Box Jumps

400m Run

BARBELL CLUB WORK

1. back  squat: work up to 78%x3x10 sets.

2. front squats: 70%x3x3

3. box jumps after each front squat set.

4. rdl’s:  work up to a medium to heavy weight.  bring bar from the launch position (hang) to the down position. 4 sets of 5 reps.