Pre WOD
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
WOD
Three rounds for time of:
40 Wall Ball Shots (20/14 lbs)
40 Kettlebell Swings (24/16 kg)
Recent Comments