7/3/2013 Day 2 Squat Series then WOD

Skill Squat Series Day 2

5 x 4 Front Squat

70% 1RM or 125/75

or ADD 10% of What you used Monday.

WOD (Not as much for SPEED, But Smooth CONSTANT work and Perfect Reps)

30-20-10

Calorie Row

Wall Balls 20/14 to 10/8

If the Rowers are full…WALKING LUNGES in a circle around the Rowers!

CORE

100 Flutter Kicks (BIG 4ct)

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