WOD: Thursday, December 5, 2013

(A) Quad Snatch Warm Up

(B) Quad Muscle, Power, and Squat Drills

(C) Find a 5RM Front Squat in 15 minutes

(D) Front Squat 2x12 @ 70-75% of 5RM

(E) Weighted Good Mornings Demo, then 2x10

  • If this is your first time doing weighted good mornings, start with an empty barbell
  • Find a challenging weight but ...
  • Focus on form
  • Keep a stiff back throughout

(F) Conditioning

  • 15 Front Squats 95/63
  • Then 21-15-9 Burpees and Jumping Lunges
  • 15 Front Squats 95/63
  • 10 minute time limit

Donna. Black Friday Gone Bad. Photo by Rafael Vega