WOD 13.03.17

PERFORMANCE

STRENGTH

Backsquat

EMOM9 (6 Sets of 90secs)

Set 1: 4 Reps @70%

Set 2: 1 Rep@75%

Set 3: 4 Reps @70%

Set 4: 1 Rep@80%

Set 5: 4 Reps @70%

Set 6: 1 Rep@85%

CONDITIONING

AMRAP10

30 Double Unders

20 Wallball Shots 20/14

10 Deadlifts 225/165

 

FITNESS

STRENGTH

3sec Pause Backsquat

3-3-3-3-3-3

*Across, choose weight.

 CONDITIONING

AMRAP10

30 Rope Jumps

20 Wallball Thrusters 14/8

10 Deadlifts*

*Choose weight. 

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