WOD

5/2/14

Strength:

 

Back Squat

Warm Up – 90 sec rest b/t sets

1 X 5 40% of 1 RM

1 X 5 50% of 1 RM

1 X 3 60% of 1 RM

Then:

1 X 5 75% of 1 RM

1 X 3 85% of 1 RM

1 X 1 95% of 1 RM

3 min rest between sets (do NOT go for PR! Hit the 95% and be happy!)

 

WOD:

For Completion:

3 rounds

15 GHD sit ups

15 GHD extensions (or reverse hypers)

3 skin the cats

3 bar muscle ups (use bands to practice if not)

80’ low prowler push (do inside if raining)

80’ farmer’s carry (2 88 kb/ 2 72 kb)

80’ resistance running (done in partners with resistance bands)

L-hang from rings or bar – max effort