Friday June 10th, 2016
Comments: 0
Category: WOD

Friday June 10th, 2016

Warm up-

400m run/row

3 Rounds

5x BB BS Jumps

10x BB Back Squats

15x Push ups

Skill-

Back Squat- 6 sets Every 2:30

set 1- 5 reps @ 65%

set 2- 4 reps @ 75%

set 3- 3 reps @ 85%

set 4- 2 reps @ 90%

set 5- 1 rep @ 95%

set 6- 6 reps @ 80-85%

WOD-

3 RFT

30x  WB’s 20/14

20x Burpees

10x Box jump-overs(24/20)

*Jump over box, no touch

*If not possible, jump onto box then over

Post Wod-

3x Down + Back OH lunges AHAP

3x :45 weighted isolated back EXT.

100x Ab-mat sit ups

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