July 2, 2013

WOD: P1. Front Squat. 12-15 min to find a heavy single.
65% x 3, 75% x 2, 80% x 2, 85% x 1, 90% x 1, heavy single
P2. 3 rounds for time: 20 KB swings (35,53#), 20 KB walking lunges (10 per leg)
*hold KB like doing a goblet squat.
Skill: Hip ex. Parts 1-3.

WOD: P1. Front Squat. 12-15 min to find a heavy single.
65% x 3, 75% x 2, 80% x 2, 85% x 1, 90% x 1, heavy single
P2. 3 rounds for time: 20 KB swings (35,53#), 20 KB walking lunges (10 per leg)
*hold KB like doing a goblet squat.
Skill: Hip ex. Parts 1-3.