31 Aug 2015 – WOD

Who's coming to cheer Team Lift for Swift on at The Super Team Cup in October?!

A) General strength

A1) Back squat: 15 minutes to establish a 2 rep max for the day

A2) Back squat ladder – At % of above 3 rep max
Perform 10 reps at 75%
Perform 2 reps at 95%
Perform 15 reps at 70%
Perform 2 reps at 90%
Perform 20 reps at 65%
– Rest 2-3 minutes between sets –

B) Strength assistance

2-4 rounds for quality of:
10 Strict press with kettlebells
10 Good mornings
10 Ring rows, weighted