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Strength
Front Squat (5-3-2-1-1-1-AMRAP)
5 reps @ 45% / 3 reps @ 55% / 2 reps @ 65% / 3 x 1 rep at 70% / 1+ reps at 75%: As many reps as possible with good form at 75% (record this #)
Alternative: 5×5 all at SAME weight, at same weight as last week or adding
NO SUPERSET — ensure you take enough rest between sets, especially before last set
Conditioning
“Jenny”
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan. To learn more about Jenny click here
20-Minute AMRAP of:
20 Overhead Squats, 45/35#
20 Back Squats, 45/35#
400m Run
Scale loads as needed or perform as a partner WOD!
Cool-Down
Couch Stretch, 2+ mins/side