WOD Monday April 10, 2017

Weightlifting
Front Squat
Every 90 sec for 9 sets,

3 Front Squats.

Increase the weight every 3 sets,

ending with a heavy 3-rep weight for your last 3 sets.

(Ideally, all weight sets should be within 70-85% 1RM)

PC/Burpee Ladder
101 Power Cleans (135/95#)
110 Burpees

(10 PC, 1 Burpee, 9 PC, 2 Burpee, 8 PC, 3 Burpee, etc)

Mobility
Foam Roll Back, Lats, and Quads

Core/Back Strength Cashout
3 Sets:
-30 Mt Climbers
-15 sec Ring L-Sit Hold
-10 Reverse Flies w/ pause at top (2.5-15lb)

Little Joy!