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10/9/13

 

WOD

Strength

A1. Back Squat 10 X 3 @80%

A2. Front Squat 3 X 3 @80%

Coaches Notes:  % based off your 1RM.  If you don’t have a 1RM choose a weight

that you can hold straight across.

A3.  80 Meter Front Rack BB walking lunge #135 #95

Coaches Notes:  80 meters = 4 lengths of gym.  Choose a weight that can be unbroken for each length.

Skill

3 Rounds

Accumulate 30 seconds L-sit

1 Legless Rope Climb

Sub 5 floor to standing body pulls for rope climb.

Extra Credit:  Banded Delt Hell.

 

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