15 Dec 14 – WOD

A) Beginner
A1) Back squat: 3 x 10
A2) Horizontal pull

A) Intermediate
A1) Back squat: 5-8 reps @ 70-75%. Totalling 12-18 reps
A2) Horizontal pull

B) Advanced Only
B1) Barbell squat jumps: 3 x 8 @ 30% 1RM.
Rest 60 second between sets

C) All Athletes
1 minute front rack lunges 50/35kg
1 minute plank hold
1 minute shoulder to overhead 50/35kg
2 minutes front rack lunges 50/35kg
2 minute plank hold
2 minutes shoulder to overhead 50/35kg