WOD 21.03.17

PERFORMANCE

STRENGTH

Backsquat

EMOM9 (6 Sets of 90secs)

Set 1: 3 Reps @75%

Set 2: 1 Rep@80%

Set 3: 3 Reps @75%

Set 4: 1 Rep@85%

Set 5: 3 Reps @75%

Set 6: 1 Rep@90%

CONDITIONING

5 Rounds

AMRAP2

10 Box Jumps

5 Power Cleans 135/95

Rest 1 MIN.

*Score total reps completed.

FITNESS

STRENGTH

EMOM9 (6 Sets of 90secs)

Set1: 21 Goblet Squats 45/35

Set2: 15 Goblet Walking Lunges 45/35

Set3: 9 KB Box Step Overs 20” 45/35

CONDITIONING

5 Rounds

AMRAP2

10 Box Jumps

10 Medball Cleans 20lbs

Rest 1 MIN.

*Score total reps completed.

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