FRIDAY (29 JAN 2016)

Warm-up	Run Stair Loop Or Run 3 laps in Hayes -20 Lunges (F & B) -20 Air Squats -5 Inch Worms -Hip Stretching Lat stretching w/bar
Location	3rd Floor WR
Strength / Skill	Front Suat
Location	3rd Floor Weight Room
Beginner	Establish 5 RM front squat Start with bar or no more than (95/65)
Proficient	Front Squat x5 @ 50% x5 @ 60% x5 @ 70% x3 @ 80% x3 @ 85%
Competitor	Front Squat x5 @ 50% x5 @ 60% x5 @ 70% x3 @ 80% x3 @ 85%
WOD Location	3rd Floor Weight Room
Equipment	In Room
Beginner Level 1	10 Rounds 10 x Deadlift (135/95) 10 x Push-ups
Proficient Level 2	10 Rounds 10 x Deadlift (185/115) 15 x Push-ups
Competitor Level 3	10 Rounds 10 x Deadlift (185/135) 10 x Lateral Bar Burpees
Substatutions / Notes	Scale Weight on DL as needed.
	Form more important than time.
	Reduce reps if have to break up more then 2-3 times