WOD - April 26, 2013 - Friday

Workout of the Day

Strength:

1) High bar back squat: 1x5 @ 80%, 1x3 @ 85%, 2x3 @ 87.5%, 2x2 @ 90%, 1x1 @ 95% -- rest 2:00

2) Front squat: 5x3 heavier than last week @ 25x1 tempo -- rest 60-90s

* Note that this tempo is different than Tuesday's front squats

Work Capacity:

A.

3 Rounds for total reps of:

ME Kipping HSPU

Rest 5 minutes

* If you complete more than 20 reps, perform the next 2 rounds at a 4" deficit

Rest as needed after completing Part A, then

B.

For time:

25 Jumping squats (45#/35#)

50 Box jumps (24/20)

25 Jumping squats

100 Double-unders

25 Jumping squats

25 Cal row

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