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Back Squats and Burpee Box Jumps

By 02/18/2011No Comments

:startwod:

Warm Up

Hip Mobility and Line Drills

Strength Workout

Back Squat
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

Conditioning Workout

AMRAP in 15 minutes
7 Unbroken Back Squats 135M/95W
7 Unbroken Burpee Box Jumps 24M/20W

rest 10 mins then:

3 x 100 Meter Sprint @ 80% (long strides) 1 min rest between efforts

Endurance 3 + hours after CF

Max Effort Run in 8 minutes
Max Effort Run in 12 minutes if no CF

:endwod:

Steven

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