4 Dec, 2014 WOD

3-3-3 PushPress

5-5-5 Push Jerk

*From the rack; Weight should increase to near maximal 3/5 rep efforts. 2-3 minute rest interval between each set.

SCF Squat Prog: Back Squat        

6 Sets of 2 reps @70%

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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