Friday 11/4/16

Strength Cycle – Retest Week!

In 20min
3RM Back Squat

Baseline WOD
Row 500m/400m or Run 400m or Bike 1200m/1000m
40 Air Squats
30 Situps
20 Pushups
10 Pullups

-rest til 11:00, then:

10 Box Step Overs (S: Jump Overs)
5 Front Squats – L: 135/85; S: 185/115
*Short but painful. Scale the WOD so you get at least 1 round per minute (6 total), but shoot for 9 rounds total.

Daily Reading
1. 6 Things Only People Who Train Legs Will Understand
2. Watch the Domino Effect of 8,000 Matches Going Up in Flames
3. Mobility Myths: Scapular Winging
4. Coaching Cues: Improving Overhead Pulling Position

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