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4/2/15

April 1st, 2015

Strength:

Front Squat

 

90 sec rest doing:

1 X 5 @ 40% of 1 rm

1 X 5 @ 50% of 1 rm

1 X 3 @ 60% of 1 rm

then two minutes rest doing:

1 X 5 @ 65% of 1 rm

1 X 5 @ 75% of 1 rm

1 X 5 @ 85% of 1 rm

 

WOD:

2 for 1 10 min AMRAP

WB (20/14) (10’/9’)

DUs (scale singles)

Perform max wallballs

Using that number of wallballs, perform double the number of DUs or triple singles

If the number of wallballs is below 10, you must complete 5 burpees for each rep under 10 before you jump rope.

For example, if you perform 8 wall balls, you must complete 10 burpees before completing 8 DUs or 24 singles.

Score all reps

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