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14 November 2017

14
Nov

14 November 2017

14 November 2017

Warm-up: Sets: Blcck Run, Gym Walking Lunge, 15x Air Slow Air Squat.

Strength: Back Squat: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week).

WOD: 12:00 Ascending ladder:

  • 2x Power Clean (135/95)
  • 2x Shoulder to overhead (135/95)
  • 2x Box Jump (24/20)

(2/2/2, 4/4/4, 6/6/6, 8/8/8….)

Cool down: Wall Sits:  3 Rounds: 1:00 on/off

 

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