131011 Friday

Day 5
WOD 131011

warm-up
8:00 @ moderate resistance and intensity of:
5 pull-ups
10 wall balls
15 kb swings

-mobilize-

10:00 to find heavy RM of a front squat (from the racks)

2:00 for coach’s to explain percentages

AMRAP in 5:00 of:
jump rope

EMOM for 5:00 of:
3 fronts squats @ 70%

AMRAP in 5:00 of:
rope ascents

EMOM for 5:00 of:
2 front squats @ 80%

AMRAP in 5:00 of:
rope asents

EMOM for 5:00 of:
1 front squat @ 90%

AMRAP in 5:00 of:
jump rope