Friday, November 14, 2014


Squats and a great Friday MetCon!

ANNOUNCEMENTS Saturday: Coach Katie is moving to Italy next week!  Let's send her off with an AmpFam Saturday Partner WOD dedicated to her.  Saturday classes will run as normal, but if you'd like to workout with her please come to the 10am class.

FRIDAY Strength Back Squat [mpg] Every 90 seconds for 5 sets complete 3 Back Squats @80% of 1repmax. Then complete 1 set of 15 @65%. Attempt to increase weight by albs from last week for both the 5x3 and 1x15.

Conditioning For Time: 50 Push-ups Then 5 Rounds Of: • 5 Toes to Bar • 10 V-ups • 15 Kettlebell Swings (#55/35)

Squat Mobility