Friday. 5.15.15

MOB: Full body mobility.

WU: 3 BB front squats. 6 ring dips. 9 burpees.

REVIEW: Box Squat. Front Squat. Dips.

S: Box Squat. 2 reps on the minute for 10:00 at 75% of your 1RM.

C: 6 RFT of:

3 front squats 225/155

6 ring dips

9 burpees

LIII: Weight of choice. 3 dips per round.

LII: Weight of choice. 6 dips at sub of choice.

LI: Weight of choice. 3 dips at sub of choice (try a harder level!). 9 squat thrusts.

PWMOB: Full body rollout.

Chisel:

S: Goblet Squat. 4 reps on the minute for 10:00.

C: 6 RFT of:

3 KB or DB front squats (weight/arm)

6 dips

9 burpees

Advanced: 250/165. Dips on the high rings.

Endurance: 205/135

The Mar: 6 RFT of:

Max sit to stands in :30/rest :30

Max bedside pushups in :30/rest :30

M2B:

S: Goblet Squat. 4 reps on the minute for 10:00.

C: 6 RFT of:

3 KB or DB front squats (weight/arm)

6 dips

9 squat thrusts

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