Tuesday July 19th, 2016
Comments: 0
Category: WOD

Tuesday July 19th, 2016

Warm up-

3 Rounds

300m run

15x Air squats

15x Push ups

Skill-

1 RM Back Squat

Warm up:

10 reps @ Empty BB

10 reps @ 35%

8 reps @ 55%

5 reps @ 65%

3 reps @ 75%

1 rep @ 80-85%

1 rep @ 90-95%

1 rep @ 100-105%

*rest 2 mins between sets 1-5

*rest 3-5 mins between sets 6-8

WOD-

4 RFT

8x Back Squats (185/135)

20x Unbroken KB swings (53/35)

400m run

*If you break on KB swings you start back at zero

*From the ground if possible

Post Wod-

Accumulate 2 mins L-sit

3×10 Straight bar curls

3×5 weighted dips(AHAP)

 

 

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