January 21, 2016
Warm Up-
2 RNFT:
400m Run
10 Kang Squats
:45/leg Banded Hip Stretch
Strength-
Every 2 Minutes for 10 Minutes:
Back Squat
1st Set: 5 x 55-65%, 2nd Set: 5 x 65-75%, 3rd Set: 3 x 80%, 4th Set: 2 x 80-85%, 5th Set: 2 x 85-90%
Rest 2 Minutes, then complete:
1 Max Effort Set @ 80%
WOD-
10″ AMRAP:
30 Double Unders
15 KB Swings 53/35
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