WOD 1/8/13

LOWER- QUAD EMPHASIS

Warm Up:
BB Complex at 45 lbs. x 3 ea.

• Hang Clean
• Front Squat
• Jerk
• OH Squat
• Snatch
• Snatch Balance
• Reverse Lunge Left
• Reverse Lunge Right

Main Work:
Back Squat 4x6
Good Morning 3x6
Front Squat 3x6
RDL's 3x10
DB Lunge 2x15
Ham Curl 2x20

Secondary Work:
BW Calf Raises 100 AFAP
Ab Rollouts 4x8

Cool Down:
Stretch and Foam Roll