General Fitness Monday 9-14-15

Prep Work
2X30
Table top stretch
Sampson stretch
Then
3 Min of (Take it nice and smooth just used to get warmed up)
5 Jump squats
10 Mountain climbers
50′ Bear crawl

WOD
A.
20 Rep max- Back squat
A good goal if you have not done this before would be approximately 70% of your previous 1RM.
****A requirement for this is perfect reps. If unable to maintain quality of movement re-rack the weights and we will try this again another day. Warm up to your set then give it a go.
10 Min cap for warm up and set

B.
5 Rds or 10 Min Whichever comes first
50 Double unders
200M Farmers carry 53/35

C.
5 Min Airdyne sprint

Cool Down
Mobility
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