Front Squat
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, 1 x 75%, (3 x 5 x 85%)
WOD :
3 Rounds
Yoke Push down & Back
400 m. Run
3 Rounds
Lunges x 12 each leg weighted
200 m. Row
RidgeWOD:
Complex: 5 x 5x - increase load each set
1. OH Squat
2. Snatch Balance
3. Squat Snatch
WOD: Return of Open 11.1 - 10 Minute AMRAP
30x Double Unders
15x 75# Power Snatch
Auxiliary: Plyometric Work - depth and box jumps/hurdles
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