Monday, 23 March WOD

Warm Up: Coaches Choice 10-12 minutes

Strength: Back Squat

  • 9-7-5-3-1-1-1-1-1-1
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
    • Complete on a running clock:
    • On the 0:00- 1×9
    • On the 2:00- 1×7
    • On the 4:00- 1×5
    • On the 6:00- 1×3
    • On the 8:00- 1×1
    • On the 9:30- 1×1
    • On the 11:00- 1×1
    • On the 12:30- 1×1
    • On the 14:00- 1×1
    • On the 15:30- 1×1

METCON: OVERKILL

  • 21-15-9 reps, for time of:
    • Dumbbell Power Clean, 50/35 lbs
    • Box Jump Over, 24/20 in
    • Dumbbell Front Squat, 50/35 lbs
    • Toes-to-bar

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