Friday, 06.22.12: Tough Week..

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Reminder:  The WOD is at 11:00am on Saturday!

On Ramp:

(for Friday 9am, 4:30, and Sat 9:30):

Warm-Up/Skill

Frony Squat + Overhead Squat

Strength(15 Min)

Front Squat

Heavy Sets of 5 Reps

Training

8 Minute AMRAP

8 Toes to Bar, Hollow Rock, or AbMat

8 PVC OHS

TODAY'S WOD

MOBILITY

Your Choice (8 Minutes)

Skill

3 Minute Max DU's w/1 Burpee every mistake

Accessories

GHD Machine

Reverse Hypers

Ca$h-Out

3 Mile Bike 10 Minute Max