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Daily WOD – Tuesday 111417

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Workout of the Day 111417

Photocred http://www.markstaudtphotography.com
Extended Warm up
300m run
Then
2 rounds
Deep Squat Stretch , 30 sec.
Samson Stretch, 30 sec ea.
Band Front Rack Stretch, 60 seconds per side

*1 round

Back Squat x 10 reps
Goblet Squat x 10 reps
Front Squat x 10 reps
*all with an empty barbell

Part 1
Front Squat
2-2-2-2
*Compare to 8/8

*The goal is to try to improve on the heaviest load lifted from  0808.
*If this workout was not performed on August 8 build to a 2RM for future tracking.

Part 2
For time:
15 Front Squats (135/95)
30/25 Cal Row
15 Front Squats (135/95)

*Goal sub 5-7 minute hard effort.
*The loads on the front squat should be doable unbroken on at least the first set of 15.

Post your scores to the Whiteboard.