WOD – 130305

WOD – 130305

General Warm-up:

1000m Row/800m Run

Group Mobility


Front Squat
1 X 5 @ 60% of 1RM
1 X 5 @ 70% of 1RM
1 X 5 @ 75% of 1RM
1 X 5 @ 80% of 1RM


30 Clean and Jerks for time, 135/95


30 Snatch for time, 135/95

Analyzing the Squat

by Nicholas Soleyn

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” –Starting Strength: Basic Barbell Training (3rd Ed.)”

Click here to read more.