WOD 07.11.2016 Monday

Strength

Back Squat

  • 70% x 2
  • 80% x 2
  • 85% x 2
  • 90% x 1
  • 90% x 1
  • 90% x 1

Seated Box Jumps

  • 3 x 5

* Add weight and height
** This is not max effort and weight/height, do not exceed 24/20″ on height or 45# barbell on weight

WOD

3 Rounds for time

  • 400m run
  • 21 Hang Squat Snatch, 75/55#
  • 12 Stationary Front Rack Lunge Step-ups, 75/55#