WOD: Thursday 8/09/2016

**CrossFit Senior Teens @ 4.15pm**

Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets

then:

Spend 10 mins on Quad & Hip Mobility
Spend 10 Mins on Upper Back & Shoulder Mobility

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