1/13/15 Friday

Performance

A. Every two minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ 90%

*Set 8 – 1 rep @ 90%

 

B. Three rounds for time of:

Row 500 Meters, Run 400m, or Airdyne .6 miles

10 Hang Squat Cleans (135/95 lbs)

10 Alternating Front-Racked Reverse Lunges (135/95 lbs)

 

Competition

Wod will be posted at gym