Warm up for 16.01.2012
Front Squat (in place of C&J)
90% x 1 x 5
151# x 1 x 5
WOD (12mins cutoff)
7,5,3 MU (14,10,6 SMU)
AES
20 wall ball 10/5kg (5/3kg)
400m
DNF 14:08
Then
Prowlers
50m x 6
2 plates: 14/15/18/22
1 plate: 15/12
(wanted to make up for the sprints x 10 so thought light prowlers could provide a similar stimulant)
Strength with Mo
Bar behind the neck step ups (18" box)
3 sets - 5L5R 100#
Single-leg KB deadlifts
3 sets- 5L5R 24kg
front_squat
50m_prowler
strength_training
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