July 27, 2018

 

a) WARM UP:

  • Start with 7-way hips

3 rounds of:

  • 10 air squats
  • 10 slow bird dogs
  • 10 scap pull ups
  • 10 beat swings
b) STRENGTH: Back Squats

On the 2:00 x 6:

2 Tempo Back Squats – 5 Second Negative, 2 Second Pause at bottom.

  • Sets 1-2 – 63%
  • Sets 3-4 – 66%
  • Sets 5-6 – 69%
c) WOD:

6 Rounds, On the 4:00:

  • 400 Meter Run
  • 10 Toes to Bar (Rx is unbroken every round)

** select a strategy and stick with it.

Posted in WOD