150406

Pre-Wod (6 min cap):
3 Rounds:
5 Pull-Up
5 Burpee Box Jump Over
5 Front Squat (Build to 50% 1RM over 3 rounds)
1 Min of Dubz

1-2 Rounds (6 min cap):
3 Single-Leg Deadlift (each Leg)
5 Good Morning
15 GHD Sit-Up
1 Round Side-Butt

Workout of the day for Monday, April 6th, 2015:
A.
Front Squat:
5 @ 75% 1RM
5 @ 80% 1RM
5+ @ 85% 1RM

Complete a set of 5 Front Squat every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with.

B.
12 Min AMRAP:
2-4-6-8-10-12…
Power Clean @ 65% 1RM
Box Step-Up 53/35-lb KB @ 20″ Box

After Party:
3 Rounds:
Run 800
50 GHD Sit-Up
1 min Pigeon (each side)

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