Friday

Melissa from CF Daytona at FGB 2009

Warm Up:

Outside Athletic Development Warm-Up - 5 minutes

• Knee Hug to Lunge
• Frankenstiens
• Kareoke
• Side Hops

Skill: Front Squat Review

• Feet, eyes, elbows, knees out, hip depth, rack position

Strength: Front Squat

4 sets x 3 reps @ 75% of 1RM

WOD: 1 Rd of Michael

• 800m Run
• 50 Back Extensions
• 50 Ab Mats