HAPPY FATHER’S DAY! / “SILVER FOX” WOD 6/16/14

750 M. Row

250 Easy,  250 Mod., 250 Hard

Then:

25 Thrusters (your choice)

25 Push Ups

Then:

Mobilize

SKILL:

3 x 20 Hollow Hold Sit Ups

Pair With:

3 x 10 Ass. Glute-Ham Extension

LIFT:

Front Squat (With new 1RM)

5 @ 65%

3 x 5 @ 70%

WOD:

“SILVER FOX”

For Time:

3 Rounds

9 Thrusters (115/75) (95/65) (75/55) (65/45)

9 Burpee Box Jump Overs (24) (20) (12)

Then:

Farmers Carry 80Ft. (70/53) (60/50) (45/35) (26/20)

For those of that competed this weekend:

6 x 500 M. Row

Then:

Mobilize

POST WOD: