5/27/15 Wednesday

Performance

A. Front Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 5 reps @ 70%

*Set 3 – 4 reps @ 75%

*Set 4 – 6 reps @ 70%

*Set 5 – 5 reps @ 75%

*Set 6 – 4 rep @ 80%

*Set 7 – 8-10 reps @ 70%

Rest 2 minutes between sets.

 

B1. Side plank leg raise; 10-15/side x 3 sets, rest 45sec

B2. Banded Crunches from rack; 15-20 x 3 sets, rest 45

 

C. Three rounds for time of:

30 Wall Balls (Choose load based off how you feel today)

20 Burpees

10 Box Jump-Overs

**Scaled version

Three rounds for time of:

25 Wall Balls (Choose load based off how you feel today)

15 Burpees

5 Box Jump-Overs

 

Competition

Wod will be posted at gym