WOD 11/03/10
Coach Dan getting some good depth on the front squat
Front Squat 5-5-5-5-5
Tempo squats. On each squat, take three seconds to go down, hold for three seconds, then three seconds to go up. Work up to 85% of your 1RM.
3 Rounds for time of:
Run 1km
50 air squats
(1km is from the factory to 13th street to 6th ave to 10th street to the factory)
Post weight and times to comments.
F.S.-10 reps @ 45lbs/95lbs 5 @ 135/ 3 @140/150/160/170/180lbs
Subbed 115 Double Unders for 1k run added 25 ring rows=20:37 + an additional 80 Double Unders (34 unbroken d.u.’s new pr)