150413

Pre-Wod:
2-3 Rounds (5 Minute Cap):
5 Strict C2B
5 Burpee Box Jump Over
5 Single Leg Deadlift 35/26-lb KB (each leg)
200 M. Row

1 Round: Side-butt (3 min)

2-3 Rounds (7 Min Cap):
5 FrontSquat, Build to 55-60% of 1 RM
10 Back Extensions
15 GHD Sit-Up

Workout of the day for Monday, April 13th, 2015:

A.
Front Squat:
80% x 3
85% x 3
90% x 3+

Complete a set of 3 Front Squat every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with.

B.
Row 250M / Run 260M
25 Burpees
25 Squat Clean Thruster 115/85
25 Burpees
Row 250M / Run 260M

“After Party”
3 Rounds:
50 GHD Sit-Up
25 Russian KB Swing 70/53-lb
1 min bent leg hamstring stretch, each leg

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