Stretch Armstrong

Warm-up:

Partner Row 1,500m (switch every 250m)
Alternate With:
  1. 7 Squat Therapy w/pvc
  2. 7 Dive Bomber Push-ups
  3. 7 Overhead Squats w/bar

Mobility:

Hip/Quad Stretch

Announcements:

See the Doc Tomorrow at 3:30!

Squat Day:

Front Squat 2x3 @70% of 1RM C&J (3 second puase at the bottom)
Back Squat 3x3 @85% of 1RM

Skills & Technique: (Click below for links to more info)

Wod:

Stretch Armstong 
 
30 Pull-ups (Rx+ Chest-to-bar Pull-up)
Run 400m 
15 Overhead Squats 95/65lbs (Rx+ 135/95lbs)
Run 800m 
15 Overhead Squats 95/65lbs (Rx+ 135/95lbs)
Run 400m 
30 Pull-ups (Rx+ Chest-to-bar Pull-up)
 
Time Limit: 25 Minutes