5/18/15 Monday

Performance

A. Back Squat

*Set 1 – 3 reps @ 50%

*Set 2 – 3 reps @ 60%

*Set 3 – 2 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 1 rep @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 95%

*Set 8 – 1 rep @ 95+%

Rest 90-2min b/w sets

 

B. Four sets of 3-minute sprints of:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.

*Score total number of rounds completed.

 

Competition

Wod will be posted at gym