General Fitness Friday 9-5-14

Prep Work
50′ Duck walk
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Squat hold

Strength
Taking your heaviest 3RM from last fridays front squats perform the following
7Min EMOM
2 Front squats
Record all successful reps and weight

WOD
12 Min AMRAP 
10 Wall balls
60M Sled push -should be a weight you can move quickly
10 Pushups

Cool Down
Mobility
Post results

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