Strength: Front Squats off the Rack (20 minute max)
Sets of 3 starting with just the bar increasing weight each set for 7 set working to a 3 rep max.
Then 6 sets of 3 decreasing weight to just the bar.
3-3-3-3-3-3-3 (7 up) then 3-3-3-3-3-3 (6 down)
15 GHD Sit-ups
15 Goblet Squats 45#/25# Plate
15 Handstand Push-ups
Posted on 02/17/2015, in Florida, Fort Myers, Gymnastic, Metcon, Olympic Lifting, Power Lifting, RogueFitness, Skills, Strength Training, WOD, WOD With Friends. Bookmark the permalink. Comments Off on WOD 02/18/15.