Tuesday 7/14/15

Strength:
Back squat
3-3-3-3-3 @ 95% of 3 RM  or 85% of 1 RM

*Sets of 5 weighted pull ups between back squat sets (4 sets total). If unable to do strict pull ups then do 5 scap retractions with 5 second hold PLUS 3 negatives.

WOD:
For time
50 air squats
40 sit ups
30 box jumps (30/24)
20 1-arm DB C&J – 20 each arm
10 burpee box jump (24/20)

Unloaded:
4 rounds
500 m row
2 min rest

OR

With a partner
4000 m row – partners switch every 500 m

image

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Posted on July 13, 2015, in WODs. Bookmark the permalink. Comments Off on Tuesday 7/14/15.

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