WOD

12/22/14

Strength:

 

Front Squat 5 X 5

warm up using 60, 70, and 80% of 5 rm

Set 1 is 92-94% of 5 rm

Set 2 is 95-97% of 5 rm

Set 3 is 100% of 5 rm

Set 4 is 101% of 5 rm

Set 5 is 102% of 5 rm

 

WOD:

For time, 20 min cap

2 rounds

50 air squats

40 push ups

30 sit ups

20 sit ups

10 muscle ups (2 ctb/1 dip)