May 2, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 beat swings
  • 10 squats
  • 10 ring rows

Finish with:

b) STRENGTH: Back Squat

  • 6 Sets x 1 rep @ 85% @30X1

** 3 seconds to go down, no pause and explode up!  Rest 2 mins min between reps.

c) WOD:

Ascending Ladder for 8 Minutes:

  • 3 Hang Squat Cleans (95/65), 3 Toes to Bar
  • 6 Hang Squat Cleans (95/65), 6 Toes to Bar
  • 9 Hang Squat Cleans (95/65), 9 Toes to Bar

…..

Continue to add 3 repetitions to each movement until time is called.

Posted in WOD