11/8/14 WOD

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Mobility: None.


Skill Practice Warm Up: Sandbag/Medball/Plate 400m run. (athlete’s choice on object to run with).


Strength: Front Squat

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” working up each set)


Metabolic Conditioning Workout:

“Across the Tracks”

5 minutes AMRAP

Wall ball (A: 20lbs/10′, I*: 14lbs/9′, N: 10lbs/8′)

Scale up option: “Karen” – 150 wall balls for time. (9 minute cap)

Optional Cash Out:

1500M ROW

Coaching Notes: Go for small sets with short rests.

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