April 4, 2018

 

a) WARM UP:

  • 5 min row

Then,

2 rounds of:

  • 10 leg swings – front/back & side to side
  • 10 butt kickers
  • 10 cossack squats
  • 10 scap pullups
  • 10 beat swings

 

b) STRENGTH: Back Squat:

  • 12 sets x 3 reps @ 60%

Rest 45 seconds between reps

**This needs to be as explosive as possible during the concentric (up) phase

c) WOD:

4 Rounds:

  • 15/12 Cal row
  • 8 Strict pull ups
  • 10 Power cleans (135/95)

Rest 3 mins between rounds

Posted in WOD