Wednesday 11.26.14


“Full Circle 3”

Warm Up:
3 Rounds
20 Back Extensions
200m Run / Row

Work:
Front Squat
10, 5, 10, 3, 10, 2, 2 reps.
This is essentially a 3 x 10 rep scheme increasing to a roughly 10 RM, interspersed / interrupted by a 5, 3, 2, 2 rep scheme increasing weight to a roughly 2 RM.
3-4 people per Squat rack

Sprint:
11 min AMRAP
9 USA KB Swings
6 Jingle Jangles (Down and back is 2)  width of the gym, not length.
3 Pull Ups

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