WOD

7/7/14

Strength: BSQ

Warm up:

1X5 @ 50%

rest 90 sec

1X3 @ 60%

rest 90 sec

1X3 @ 70%

rest 2 min

 

Then:

EMOM X 10 alternating minutes

1 X 3 BSQ @ 90% of 1 rm

10 Russian KB swings HAP

 

WOD:

12 min to establish PCL 1 RM

reduce to 80% then 5 OTM X 10