March 20, 2017

FNL Update:  This week is the last Open workout for 2017 so this Friday night we’d like to celebrate the end with some cheer.  We’ll be hanging out at Alpha post FNL for a few adult soda pops and some snacks!  We hope you can join us, sides dishes/snacks are welcome.

Warm Up:
4rds
10 Kips/Kipping Practice
1/1 Leg Cradle Lunge Step w/ vert flex/ext
5/5 Plank Hold w/ knee touch
5 Front Squat (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 3 (Straight)
*90% + of 3RM

WOD:
“Quads”
12min AMRAP
16 OH Walking Lunge (45/25)
8 T2B

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Tony Fusaro

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