Monday, 27 January WOD

Warm-up:

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

Then run 400m

Strength: Back Squat WAVE!!!

Back Squat Percents based on your 5 rep max!!!

Wave 1 6-4-2- 70%-75%-80% approximately

Wave 2 6-4-2- 75%-80%-85%

Wave 3 6-4-2 80%-85%-90%

Metcon: 2 rounds for time of:

  • 50 Wall Balls, 20/14 lbs
  • 40/30 Bike Erg Calories / Assault bike / Row Cals
  • 30 Toes-to-bars
  • 20 Alternating Dumbbell Snatches, 50/35 lbs

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