9/6/13

Good morning Frigid Fans, got some fun stuff planned for this Friday so hope you are ready!

Warm-up:
Row 500m
100 singles or 50 DU's
accumulate 1 min in a handstand
10 lunges
4 inch worms

Strength:
Pause squats
5-5-5-5-5
Perform a squat and hold the bottom position for 3 to 5 seconds. If possible have someone else count for you, because when under load you are going to want to count faster. Use a lighter weight as this will be difficult.

Metcon: Rx'd
Jake the Snake
10-9-8-7-6-5-4-3-2-1 Jerks 185/145 do not use the racks, weight starts from the ground
2-4-6-8-10-12-14-16-18-20 Pull-ups do them strict if possible

Scaled:
10-9-8-7-6-5-4-3-2-1 Jerks 155/135/115/95
2-4-6-8-10-12-14-16-18-20 Pull-ups/ banded pull-ups/ jumping pull-ups

Have some fun today!