3.14.16 “QUAD-ZILLA”

March 13, 2016

  
There were a lot of first bar muscle ups this past week during 16.3. Congratulations to everyone that is putting in all the hard work. Keep at it. Two weeks remain!!!!

Warm Up:
10 Minutes
Double Under Practice

5 Minutes
Hip and Quad Mobility

Strength:
In 15 Minutes
1RM Front Squat

WOD:
“QUAD-ZILLA”
AMRAP 12
25 Double Unders
5 Front Squats
50 Double Unders
10 Front Squats
75 Double Unders
15 Front Squats
100 Double Unders
20 Front Squats

For the WOD use 75% of today’s 1RM. The Front squats will be taken from the floor. Squat cleans are allowed for the first rep. The weight should be moderately heavy. 

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