General Fitness Monday 11-9-15

Prep Work
3X1 Min Row+5 Burpee high jump

1 Min Hurdle stretch Each side-Contract relax
2X 10 Banded resisted squats-Strap a band to the pull up rig about knee high. Step into the band and step back to where there is tension pulling your knees in and perform the 10 squats. Keep those knees out
2X10 Walking high kicks

WOD
A.
8X2 Front squat
****Make sure this weight is the same used for all sets, keep in mind Technique/control of the weight is more important the a heavier weight
15 Min Cap

B.
The Chief

5 Sets of
3Min AMRAP
3 Power clean 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

C.
2 sets
20 PVC OHS
1 Min Superman hold-Accumulated
1Min weighted plank

Cool Down
Mobility
Post results

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