Pre WOD
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
WOD
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (50/35 lbs – 40-feet down and back, switch arms on return back)
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