WOD

1/3/15

Strength:

 

FSQ 5 X 3

warm up using 60, 70, and 80% of 3 rm

Set 1 is 92-94% of 3 rm

Set 2 is 95-97% of 3 rm

Set 3 is 100% of 3 rm

Set 4 is 101% of 3 rm

Set 5 is 102% of 3 rm

 

Use set 1&2 to determine how 3-5 go. If you feel good then go for it. If not, stay in that 90% range

 

WOD:

Clock will start and athlete will complete the following:

1 min – 5 HPCLs (135/95)

2 min – 30 DUs (60 singles)

3 min – 2 rope climbs (scale to 1 rope climb or rope ascent from lying position)

6 rounds (18 min)