15 July 2017 – WOD

WORKOUT OF THE DAY

A) Strength: Front squat

A1) Every 90 seconds for 5 sets:
3 reps @ 65% of 1RM
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90-95%

A2) 3 sets of:
2-3 Front squats @ 85-90% of heaviest single from A1
- Rest 20 seconds -
Max rep strict pull-ups
- Rest 3 minutes -

B) Conditioning
For time:
1000m Row
30 Burpee box jump overs (24/20 in)
30 Thrusters (42.5/30 kg)

MOBILITY DRILL OF THE WEEK