Warm-up & Mobility: 15 Minutes
Strength: Squat – 5@50% Pause squats,, 5@60% Pause squats, 5@70% (this set and the rest of the sets have no pause), 5@85%, 3@90, 8@70% – working percentages off your 3RM
Conditioning: “Quadzilla“
For Time (10 min time cap) (RX is ON):
- Run 200M, 4 Front Squats
- Run 200M, 8 Front Squats
- Run 200M, 12 Front Squats
RX = 205/140; Scale #1 = to 135/95, Scale #2 = 95/65 or less
Check your score from the last time we did this WOD on Sept 18, 2013.
Click here to sign up for today’s class.
