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WOD - Monday, 4/20/2015

Squats and such

WU. 3 RNFT (5 minutes)
10 prisoner squats
10 KBs (USSR)
10 OHS with PVC
A. Front Squats: Squat cycle day #5 
10 mins to warm up to 80% of your 1RM, then:
clock starts:
0:00 = 1 rep
2:00 = 2 reps
4:00 = 3 reps
6:00 = 4 reps
8:00 = 5 reps
B. 3 Rounds:
2 minutes:
15 thrusters (95/65)
10 box jumps
ME burpees
rest 1 minute
*Score is total burpees
C. Extra Credit: Mobility
World's greatest stretch x 2 each leg m(hold each position for 10-15 seconds)
deep tissue massage: Roll out quads, glutes, hamstrings with rumble roller/lacrosse ball 5 minutes each leg
World's greatest stretch x 2 (again) each leg
Heres some good reading material on digging deep from Invictus:
http://www.crossfitinvictus.com/blog/comfortable-being-uncomfortable/
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