Monday, 14 June WOD

Warm-up: 10 minutes

  • 2:00 Row
  • 5 Air Squats
  • 5 Squat Jumps
  • 1:00 Ski or Row
  • 10 DB strict press (each arm, light DB)
  • 200m Jog
  • 20 Lunges (bw)
  • 10 PVC Pass Throughs

Strength/SKill: Back Squats

  • Back Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
  • Build up to a heavy single for the day. This should be around 90% 1RM.

Metcon: EMOM

  • 3 Back Squats, 70% 1RM
  • Every 1 min for 10 mins.

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