TUESDAY (23 FEB 16)

Warm-up:

-2-3 Min Active
-3-4 Min:  Stretching (Focus on Hips, Lats, Tris).




STRENGTH / SKILL (Front Squat)

Bottom to Bottom Squats:

-Warm up with traditional Front Squat to 50% 1RM.

Then place bar w/weight on the safety rails on the sides.  Bar should be set around the max depth you are comfortable with.  If you struggle to get below 90 degrees, then lower weight and use this more as a mobility workout.  Otherwise, set bar low and work from bottom to bottom.  After 1st rep in a set you should go low, but do not necessarily need to hit side rails each time.

7 x reps @ 55% 1RM
5 x reps @ 60-65% 1RM
4 x reps @ 65-70% 1RM
3 x reps @ reasonable increase
3 x reps @ reasonable increase
3 x reps @ reasonable increase
10 x reps @ 55% 1RM


WOD:

15 MIN AMRAP
Row 500m
10 x Burpees


*Post loads and times in comments.