12/19/14 WOD

Mobility:  Hip Mobility.

Skill Practice Warm Up:  None.

Workout:  Front Box Squat

5 x 3 (5 sets of 3 reps “across,” the same weight for all sets)

This is the 9th session of the Front Box Squat cycle, try and use the same weights from last Monday or Friday.

Super Set: Perfect Ring Push Ups

5 – 10 reps in between each of your 5 sets

Metabolic Conditioning Workout:  “Suspension Of Disbelief ”

8 minute AMRAP

Row (A: 250m, I*: 200m, N: 150m)

40′ overhead plate lunge (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

15 kipping pull ups

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  2 – 5 rounds

2 min rest

1min max wallball, 100m db farmer carry, 15 wallball


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