11/8/14 WOD

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Mobility:  Hip Mobility.


Skill Practice Warm Up:  None.


Workout:  Front Box Squat

6 x 2 (6 sets of 2 reps “across,” the same weight for all sets)

This is the 5th session of the Front Box Squat cycle, add 5 to 10 lbs from what you used last week, or same weight as you did on Fridays singles.

Super Set: Perfect Push ups

5 – 10 reps in between each of your 6 sets


Metabolic Conditioning Workout:  “Before These Crowded Streets”

7 minutes AMRAP

4 dumbbell burpee clusters (A: 30lbs, I*: 20lbs, N: 15lbs)

8 kettlebell swings (A: 53lbs, I*: 35lbs, N: 26lbs)

12 box step ups (A: 24″, I*: 20″, N: 12″)


Then Rest 2 min

Row Max meters in 4 min.

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