060517 Monday

Warm Up: Group Stretch

A) 2min on Assault Bike + 1min Wall Balls (25/16lb)

B) Go over barbell movements for Wod

1. Strength:

Front Squat 3x3 (75% Across)

Back Ext 3x15

2. Conditioning:

"Adderall"

0-10min: Run 1mile, then Max C&J (135/95)

10-13min: Rest

13-20min: Run 800m, then Max Power Snatch (115/80)

20-23min: Rest

23-27min: Run 400m, then Max Thrusters (95/65)

*Modify as needed