ELITEFTS  20 SQUAT MISTAKES- Dave Tate (click here)

STRENGTH

A.  5 x 2 Pause Front Squat (5 sec hold on bottom)- heavy as possible; rest 90 sec.

CONDITIONING (Outlaw Way)

3 Rounds for time of:

10 KB Snatch + OH Lunge ( R-arm. L-leg)- 53/35

10 KB Snatch + OH Lunge (L-arm, R-leg)- 53/35

20 Laterl Burpee Over the Box Jumps- 20″

30 Jumping Squats-45lbs

MIDLINE

A1. 3 x 10 Strict GH Raises (start at parallel; rest 30 sec.

A2. 3 x 20 sec L-Hang; rest 30 sec.

10/18/12 WOD Results

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