6/23/14 Monday

Performance

A. 
Pause Front Squat @ 24X1 + 2 Front Squats, 
x 4 sets, rest 2 minutes

*Goal is to match or improve on your four heaviest loads used last Tuesday.

B1. GHD BE @3011; 6-8 reps x 3 sets, 
rest 1min

B2. Weighted Front Plank; 60 seconds unbroken, 
rest 1min

*Must maintain solid core throughout front plank or set is terminated

 

C. AMRAP in 12 minutes of:

10 burpees

10-dumbbell push press (pick a heavy weight)

10 Stationary DB lunge steps (not walking)

180’ farmer’s carry with dumbbells

*Use same DB’s for everything

*180’= 3 lengths of gym

 

Competition

Wod will be posted at gym