Black Friday Yoga Class with Lexy!

Friday, November 23rd at 9am!  RSVP here

WOD for Wednesday 111412 – Click Here For Today’s Schedule
Front Squat – 80%                     
3-3-3-3-3                     
–Rest–
21-15-9 Reps For Time:
Deadlift (225/155)
Box Jumps (24/20)
Ring Dips

Post Front Squats Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of 3 rep Front Squats at 80% 1RM.  These should be pretty heavy.  Make sure you take good rest between these work sets (2-3 minutes).  Take the bar from the rack and put any PRs you get on the PR Board!

For the conditioning workout, scale the deadlift load if necessary to around 65% 1RM.  If you are unstable with ring dips try them on bars or even parallettes.

Front Squats From the Original CF Box in Santa Cruz
[youtube]https://www.youtube.com/watch?v=chKogKVJB8M[/youtube]