HIGH BAR BACK SQUAT 5x3 @ 75% 1RM (compare to 4JUL; go heavier)
Athlete will warm up to appx 75% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.
WOD1:
30 muscle ups....
or 60 Pullups and 60 bar dips
15 min time cap
WOD2:
Sled Derby
8x25s/8x15s guys/gals
drag sled 50ft drop a plate until sled empty call time
Athlete will warm up to appx 75% 1RM, then perform 5 sets of 3 reps with 120-150 secs rest in between.
WOD1:
30 muscle ups....
or 60 Pullups and 60 bar dips
15 min time cap
WOD2:
Sled Derby
8x25s/8x15s guys/gals
drag sled 50ft drop a plate until sled empty call time
No comments:
Post a Comment