Saturday 1st April 2017

Fitness
​A) Front Squat
Level 0 & 1: 4 x 4 – 6 @ 20X1
Level 2: 4 x 2 – 3 @20X1
B) In Pairs: Hero WOD ‘Daniel’
For time:
50 Pull Ups
800m Run (swap every 200m)
42 Thrusters (42.5/30kg)
800m Run (swap every 200m)
42 Thrusters (42.5/30kg)
800m Run (swap every 200m)
50 Pull Ups

Performance
​A) Front Squat
5 x 2 – 3 @20X1
B) “Fran”
For time:
21-15-9 reps
Thruster (42.5/30kg)
Pull-ups
Compare to: 28/07/15,  02/03/15, 30/06/14
Coaches note: Sub. Jumping Pull Ups. Ensure full extension reached and correct height box.
If time:
C) Crossover Symmetry Protocol.