1.24.14 WOD Friday and PlantFit BootCamp tomorrow!

Week 1 of 5/3/1 Back Squat

5/5/5+ reps at 65, 75, 85% 

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Strength:

4×10 Box Squat. Adjust weight accordingly

4×10 Weighted Back Extension

Then,

10 minute AMRAP of:

5 x Squat Snatch at 85% 1 RM

30 x Double Unders

PlantFit BootCamp

Holly Park Playground in San Francisco 9am!

If you are in the bay area and want to get a workout in, meet me at 9am at the playground Friday (tomorrow) in San Francisco. It will be free first time, then $15 drop-in rate after that. Expect TRX, Jump Ropes, Kettlebells, Bodyweight Movements, and a good time. See you soon!