1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

9.10.15 Thursday WOD

September 09, 2015

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#TBT – Todd Smiley

Strength/Skill

1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@75%, 2X3@85%, 1X2@90%, 1X1@95% – based on 1rm Front Squat, rest 90 sec.

1b) 5X1:00 Max Distance HS Walk – rest 90 sec.

Conditioning

4X400m Run – First set should be around 90% of max effort (if you have a fastest recorded 400m base off this). Then rest 1:00 between remaining sets and try to maintain the same pace each set.

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