Monday 4/17/17


Front Squat (5 x 7 @ 60-65%)

Every 3:30, for 5 rounds:

7 Front Squat @ 60-65% of 1RM (if you can clean it, perform from the floor; otherwise, may use a rack)
10 Hamstring Curls on Med Ball (both legs together)

Rest as needed between movements. Work on ensuring strong bridge position does not collapse on hamstring curls; move slowly and keep core strong


“Body, Wait”

For Time (16′ CAP):

Start: 400m Run or Row

Then, 8-7-6-5-4-3-2-1 reps:
Strict Handstand Push-Ups (up to 1 abmat)

Finish: 400m Run or Row

Seated DB Press
Ring Rows


Midline Finisher

4x: 30 sec Hollow Hold, 30 sec Rest

Scale by adjusting work/rest ratio

Categories: WOD

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