Most Recent Benchmark was FRAN on Aug 23,2017 (546 days ago)

Tuesday Feb 5,2019

Front Squat 8


Time
Last FS workout before test!!!

Warmup      
500M Row      
1 Minute Thoracic Spine Stretch - each side      
(Basically, a modified dragon)      
1 Minute Thoracic Spine Extension - on knees, elbows on bench, and stretch chest to ground      
Then 2 Rounds:      
5 Goblet Squats with 7 sec hold at bottom      
10 PVC Pass Thrus      

Strength - Front Squat    
5 @ 60%      
5 @ 70%    
3 @ 80%    
3 @ 85%    
2 @ 90%    
1+ @ 95%  

Superset 1st 3 rounds with 10 front rack walking lunges at 30-40% FS 1RM.  

WOD  
5 RFT
1-minute handstand hold
15 T2B

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