Wednesday April 3rd 2013

PumpFit

WOD

Prep…
3 Sets of:
200 Meter run
6 Barbell or PVC overhead walking lunge steps
10 Overhead squats
5 PVC pass throughs
30 sec/each hip and front rack mobility

A. Front Squat
Set #1 – 5 reps @ 80-85%
Set # 2 – 3 reps @ 85-90%
Set # 3 – 1 rep @ 95+%
– Spend about 5 – 7 mins warming up to your first set of 5 reps

B. Five rounds of:
9 Dead-lift at (135/95)
6 Hang power snatch (135/95)
3 Overhead squat (135/95)