November 13, 2014 WOD

SCF TRACK WOD! Complete 6 Rounds of the following:

In 4 Minutes;

Sprint 400M

-In the remaining time; MAX EFFORT Kettle Bell Swings @1.5/1 Pd

2 Min Rest

*Score is total # of KBS.

SCF Squat Prog:

Front Squat:

3 Sets of 4 reps @75% 

SCF SQUAT PROGRAM (optional) Ensure that a full, dynamic warm-up that includes hip/ankle mobility is completed prior to squatting. Lifts are based off of your 1RM Back and Front Squat from October 17th, 2014. Take 2-3 minutes of rest between each set. USE PERFECT FORM!


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