November 17 2014

Day 50 Monday November 17
Warm up:
■Run and/or skip until your HR gets over 120
■5 inchworms...
■10 lateral lunges (alternate sides)
■15 push ups
■20 jumping jacks
■Mobility: everything. Spend time on this today
■Stretch, bands, rollers, etc

Strength Component: Squats
■Light today, work on form
■1st set: 10 front squats @ 40% back squat 3RM
■2nd set: 10 back squats @ 50% 3RM
■3rd set: same as first set
Complete AMRAP of the following in 10 minutes:
■5 push ups
■5 single leg squats each leg (as low as you can)
■Farmer’s carry to west doors
■5 burpees
■100m run

Finisher:
50 push ups, 50 sec plank, 50 sit ups
Personal WOD:100 wall volleys
mechincal bench press 2 sets of 10 100 lb (2000lb total)
20 arm curls each arm 30 lbs (600lb each arm)
streching
30 box jumps
25 supermen
30 sit ups
40 crunches