Friday January 8, 2016
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Category: WOD

Friday January 8, 2016

Warm up

Sally-up

 

Skill

Back squat

9 reps at 35%

7 reps at 50%

5 reps at 65%

3 reps at 75%

Max reps at 85%

then

3×6 reverse lunges at 50% 1rm back squat

 

WOD-Death by KB burpees (G/Y)

*A continuous running  clock… Go until failure*

Minute 1 – 1 kbs 1 burpee

Minute 2 – 2kbs 2 burpees

Minute 3 – 3 kbs 3 burpees

….

 

Post WOD

2 x 10 ring rows

2 x 10 push-ups (focus on good form)

 

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