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WEDNESDAY 160127

Warm-up:

row or run

Samson Lunges down

Bear crawl back

15 matrix turns

10 Push ups

10 pullups

15 Squats

 

Strength:

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

 

Team WoD:
In teams of three, alternate sets to complete as many rounds and reps as possible in 15 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)

 

Mobility:

stretch calves against rig

mash quads

banded hamstrings

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