22JAN2015

22JAN2015

Strength: 

1. Back Squat Super Slow: 10 seconds down \ 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you've done this before add 5# to the last time. Don't completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock. 

2. 5 rep max something from strength list. 

 

WOD

4 RFT

10 Power Cleans (135/95)

20 Lateral Box Jumps with a Squat (24/20 Box set up the long way, full squat on top)

200 meter Sand Bag Run 

 

 

skittles taste the rainbow 

 

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