WOD for 14 JUN 2016

0500 and 1130 at Fredericks Physical Fitness Center

Here are some action shots from yesterday:

Sarah and Alicia being WOD buddies!


Valerie learning the deadlift!


Empress Han being critiqued on her box squats!


About half the group warming up


Now on the the serious business!


The operations for today:

Warm Up:

Ankle Mobility 1 min ea

5:00-10:00 Squat Therapy

Squat Prep x15 ea

5 rounds DU 20 sec rest 10 sec WB 20 sec rest 10 sec



3 Tempo Front Squats, pick load

Every 3 mins for 15 mins.

(Tempo Front Squat (5:0:3) = 5 sec decend, no pause at bottom, 3 sec ascend.)



For time:

Run, 800 m

16 Muscle-ups

Run, 400 m

8 Muscle-ups

Run, 200 m

4 Muscle-ups

(15 min time cap)



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