Friday WOD – 041516

Kinsley

Kinsley

REMINDER: You must pre-register for our Sunday morning classes by 8pm the night before!! We need a minimum of 3 athletes to hold those classes! There is an App for your phone; it only takes 3.2 seconds to pre-register!

WORKOUT OF THE DAY

Fitness
1. Front Squat: 3×10, add 5-10# to last week

2. 5 Rounds for time:
10 Hurdle Hops 24/20″
15 Jumping Air Squats
20 Front Rack Walking Lunges 95/65
Rest 1:00

Performance
STRENGTH
Back Squat: 4×10 – add 5-10# to last week’s sets

METCON
5 Rounds for time:
10 Hurdle Hops 24/20″
15 Jumping Air Squats
20 Front Rack Walking Lunges 95/65
Rest 1:00

ACCESSORY
a. Weighted Single Leg Hip Bridge 4×30 (15 each)
b. Barbell RDL 4×8

ENGINE
20:00 AAB Zone 2