1/6/15 Friday

Performance

A. Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 50%

*Set 2 – 5 reps @ 60%

*Set 3 – 3 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 90%

*Set 6 – 4-5 reps @ 80%

*Set 7 – 4-5 reps @ 80%

 

B1. Weight Pull-Ups; 1-2 reps, rest 30sec

B2. Strict Pull-Ups x Max reps x 4 sets, rest 3min

 

C. Three sets for max reps/calories:

60 seconds Row for calories

30 seconds Rest

60 seconds Kettlebell Swings

30 seconds Rest

60 seconds Renegade Rows

30 seconds Rest

 

(Optional Cash out) (hamstrings/Shoulder)

3 rnds not for time:

8-10 banded GD Morning @ 30×1

20 banded reverse flys

 

Competition

Wod will be posted at gym