Monday, 23 December WOD

Warm Up:

400m Run – then

  • 3 rounds for quality of:
  • 8 L/8 R Suitcase Deadlifts, pick load
  • 6 L/6 R Double Kettlebell Front Rack Box Step-ups, pick load

Strength:

Back Squat waves: 6-4-2, 6-4-2, 6-4-2

  • Percentages from 5 Rep Max – add 5-10 from last weeks waves
  • 1st wave – 70% – 75% – 80%
  • 2nd wave – 75% – 80% -85%
  • 3rd wave – 80% – 85% – 90%

Metcon:

  • AMRAP in 10 mins of:
    • 6 Power Snatches, 95/65 lbs
    • 9 Overhead Squats, 95/65 lbs
    • 12 Box Jumps, 24/20 in

Notice for athletes:

Coaches available for 0545 and 1145 only!

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