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WOD - Monday, 7/18/2016

Today, we will embark on new front squat cycle. This cycle will incorporate "wave loading." Warm up the same way you normally would till you hit the working sets. I recommend calculating your numbers before class so you can come in ready to squat.

WU.

3 RNFT

10 Zombie squats

10 KBs (USSR)

10 T2B

A. Stregnth: Front squat (Wave cycle, 1.1 [Day 1, week 1]) (18 minutes)

Working sets:

1. 5 x @70%

2, 1 x @80%

3. 5 x @72%

4. 1 x @82%

5. 5 x @74%

6. 1 x @84%

Rest between 1:30 - 2:00 between sets. 

These percentages are based off your most recent FS 1RM (We tested last Monday, on 7/11/16).

Conditioning"

"Fran Murray"

21 Thrusters (95/65)

21 Pull ups

1 Bill Murray

15 Thrusters

15 Pull ups

1 Bill Murray run

9 Thrusters

9 Pull ups

1 Bill Murray

Time cap: 15 minutes

Extra Credit: Planks

1 min on / 1 min off x 5 sets (9 minutes). Add weight if possible.

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