Friday, 16 February, 2018

WARM UP – MOBILITY
Hip openers / banded squat warmup

WOD A
BACK SQUAT X 20
BACK SQUAT X 15
BACK SQUAT X 10
20 mins to complete 3 working sets of Back Squats
Set 1: 20 reps @ approx. 55%
Set 2: 15 reps @ approx. 60%
Set 3: 10 reps @ approx. 65%

-Rest as needed between sets, 2-3 mins+
-Use the percentages as guidelines, go more by feel. Sets should be hard but makable
-We will be recording all 3 sets today

WOD B
WALK THIS WAY
15 min AMRAP:
10 Box Jumps 24/20″
15 Wallballs 20/14lb
20 KB Swings 24/16kg

WOD C
3 Super Sets:
15 V-ups + Max Hollow Rocks
20 KB Side Bends per side
100′ UB Front Rack Double KB Carry – HEAVY
-Rest 2 mins-

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