July 23 2018

 

a) WARM UP:

  • Row for 2 mins

3 Rounds:

  • 5 Push ups
  • 10 Squats
  • 20 Single unders
b) STRENGTH:

Front Rack Reverse Lunge – 3 Sets of 12 Repetitions:

  • Set 1 – 40%
  • Set 2 – 45%
  • Set 3 – 50%

** Percentages based off 1RM Front Squat

** Rest as needed

c) WOD:

Alternating Tabata x 8 Minutes:

  • Back Squat (Empty Barbell)
  • Double Unders

** Intervals alternate back and forth. 20 Seconds of Back Squats, 10 Seconds of Rest. 20 Second of Double Unders, 10 Seconds of Rest. Repeat for 8 rounds each.

 

Posted in WOD