1/30/17 – "Pride"

Group Warm up 

Group Mobility 


Strength 

5×5 Front squat @ 90% of 5 rep max *1/20/17 – rest 2:30 between sets. 


WOD ( Workout of the Day ) 

"Pride" 

15 minute AMRAP 

20/15 calorie row 

10 Power cleans (115/75lb) 

*After every 10 power cleans the weight goes up. 

145/95lb

175/105lb 

205/115lb 

max reps – 225/125lb

EXTRA: 4 x 5-10 GHD raises 

*All workouts can be scaled on an individual basis. 

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