General Fitness Monday 1/18/16

Prep Work
5X :30 Accelerating Row sprints
0-10 Seconds slow, 10-20 seconds moderate, 20-30 Seconds fast
2X10 Beat swings
2X50′ Inch worm push up
2X3 Burpee High jump

WOD
A.
Tempo Front squat
4X3 @ 22X2
*Around 65% of 1RM, The bottom position of your squat is still an active squat

B.
“Bergeron Beep Test”
EMOM As long as possible
7 Thrusters 75/55
7 Pull ups
7 Burpees
*Last performed October 30Th aim to beat that score.

Cool Down
Mobility
Post results

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