Monday

Screen Shot 2014-07-31 at 8.11.38 PM
Ladies Night crew finishing a big group effort

WU

Dynamic
6 Min Foam Roll (Quads, inner thigh)
Front Squat Review then 8-7-6 Ascending # Front Squat Warm-up

WOD

15 Mins to work up to 1RM Front Squat

Notes: utilize Mobility exercises during rest periods. Where are you tight that affects this movement. Hip, hamstring, calf, quad, rack?

*Foundational= Explore movement mechanics without emphasis on Load.

then

“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang power cleans 135/95#

 *15 Min Cap. Move quickly where you can….Squats & HPC.

Objective: High Intensity!

MOD
HPC = Coach Approved #
7 MU = 7 Chest to Bar Pull-ups & 7 Ring dips

Foundational
Amrap 10 mins

10 Air Squats
10 Burpees
10 KB Swings

Cooldown
Lower Body Stretch (1 min per side)

Calf
Couch
Hamstring
Pigeon

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