WOD

Monday, March 5th

03/05/2018

Warmup:

 

1) Team Dynamic

 

2) Superset the following:

 

  • PVC Step Overs X 10 (each leg)
  • PVC Bob & Weaves X 10 (each side)

 

3) 2x through:

 

  • 5 Squat Jumps
  • 25 Hand Plank Shoulder Taps

 

Strength:

 

1) Review movement and proper technique

 

1) Perform the following sets of Back Squats:

 

  • 55% X 5
  • 60% X 3
  • 70% X 1
  • 75% X 1
  • 85% X 1
  • 95% X 1 +

 

WOD:

 

AMRAP in 15 mintes:

 

  • 1000m Row

 

In the remaining time AMRAP:

 

  • 9 Shoulder to Overhead (95/65)
  • 6 Box Jump Overs (24/20)
  • 3 DB Single Arm Squat Clean Thrusters (50/35)