8/31/13

Finally its Saturday!! Hopefully everyone had a good first week back and you are getting into the swing of things. Have a good condition work out today, so be ready to pace yourself and keep pushing.

Warm-up:

3 rounds

5 pushups

10 situps

15 air squats

10 lunges w/twist

5 inch worms

Strength:

Front Squat

5-5-5-5-5

Work up to a heavy set of five and then do your working sets.

Metcon: Rx'd

AMRAP (as many rounds as possible)

8 burpees 

8 T2B (toes to bar)

8 Box jumps 24/20 in box

Scaled:

8 burpees

8 leg lifts

8 step ups 

Mobility:

Watch the video and work on opening the hip capsule

http://www.mobilitywod.com/daily/thursday-august-29th-2013/