Wednesday, November 28 2018

Strength: Back Squat
Every 4 minutes for 16 minutes (4 sets)
5 Back Squats (% based below)
10 DB Bent Over Rows
10 Cal Row, Bike, Ski

*This is de-load week for back squat. Make sure to stick to the % of your 1RM, not someone else’s.

Round 1: 40%
Round 2: 50%
Round 3: 50%
Round 4: 60%

WOD: AMRAP 12
8 Front Rack Lunges 95/65
8 Wall Balls 20/14
8 Cal Row, Bike Ski

Every 2 rounds add weight to the bar
Women: add 5Lbs
Men: add 10lbs
Rx+ add 10-20lbs

L2: 75/55
L1: 65/45