Monday

Screen Shot 2014-11-15 at 11.47.19 AM
Caught this candid of Jeff Cheering on Johnna to a PR during the last 500 of the 2K on Friday

WU
6 min Dynamic
Front Squat Review
8 mins Work up to a Heavy/Challenging starting set of 3 Front Squats

WOD

Front Squat 3-3-3-3
Ascend to 3RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

then

10-9-8-7-6-5-4-3-2-1
Wallballs
Russian Swings
Box Jumps
RX: 70/53#, KB 24in Box, 20/14# WB

Foundational/ Buddies
10 Min Amrap
7 Wallballs
7 Russian Swings
7 Box Jumps (step down)
30 Second rest between rounds

Cooldown
Wall Lower Body Stretch series

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