WOD

8/23/14

Strength:

If you hit your percentages in the last cycle, add 10 lbs to your 1 rep max (not your weights) and base your percentages on that theoretical 1 rep max.

 

Front Squats

Do the following with 90 sec rest

5 reps at 40%

5 reps at 50%

3 reps at 60%

Do the following with 3:00 min rest

5 reps at 75%

5 reps at 80%

5 rep at 85%

WOD:

10-9-8-7-6-5-4-3-2-1

KB thrusters (53/35/25)

pull ups

dips