130122 Front Squats

CFSB C1W1D3

Buy in:
5 min jump rope
12 shoulder pass throughs
3 rounds of:
12 squats
6 chin ups
15 push ups

Strength:
Front squats 3 x 5
135-155-165

Metcon:
"Nancy"
5 rounds for time of:
400m run (treadmill)
95# Overhead squat x 15
Time: 18:38

Compared to:
120319
19:19

110827
17:30 (3 rounds)

110617
19:54 (scaled to 75#)

Cash out:
1a) 95# x 15 x 2 Good mornings
1b) 20 x 2 Sit ups (angled bench)

Nancy was unbroken until the very last rep of OHS. Bar got loose out front and couldn't recover.