6/2/15 Tuesday

Performance

A. Back Squat; rest 2min b/w sets

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%

B. Walking DB lunge; 16 steps x 3sets, rest 60-90sec

C. For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
8 Tough Dips
10 Toes to Bar
12 Box Jump-Overs
immediately followed by…
Run 800 Meters

Competition

wod will be posted at gym