TODAY'S W.O.D:

A. Strength 101 @ 8:00am:
Back squats 6 sets of 5 reps @ 3211
70% of 1 RM
90 sec rest between sets
When finished, rest exactly 1 minute then perform max reps of Front squats at same load.

Then, 4 efforts of 200 meter sprints (1:1)

B. 9:00 am Class:
Complete as many rounds/reps as possible in 30 minutes of:
10 Kettlebell Thrusters (50/35)
20 mountain climbers w/ KB
30 Kettlebell Swings
40 Lunges with the Kettlebell

Scaled - use a medicine ball for Thrusters and lunges

Post loads from Strength and rounds/reps to Members Area.

 

 

Comment