DATE – Thursday Sept 4th  

 

Warm-up/mobility: Dynamic lengths + banded knee glute activation + pre-squat prep (10min)

 

WOD A) Back Squat  – Every 2:30 minutes x 6 sets:

6 @ 60%

4 @ 70%

2 @ 80%

6 @ 70%

4 @ 80%

2 @ 90%

(20 min total – 5 min to set-up & warm-up then 15 min for working sets)

 

WOD B) For time:

1km Row, then;

10 rounds of:

20 Doubleunders

10 Air Squats

then; 1km Run

 

(We last did this WOD Aug 29th 2013)

 

Post WOD: Roll out quads and calves then spend 90s/side in couch stretch and calf stretch.