4/13/15 Monday

Performance

A. Parallel Box Wide Stance Squat; 10-8-6-5-5-5, rest 90-120sec b/w sets

B. Bulgarian Split Squats; 4-6/leg x 3 sets, rest 90sec after both legs

+

Sled Work

Loading: men 45lbs/women 25lbs

Repeat A1-A4 for four rounds in total:

A1. Forward Push 15-seconds maximum effort, 2min rest

A2. Backward drag 15-seconds maximum effort, 2min rest

A3. Lateral left drag (click for video)15-seconds maximum effort, 2min rest

A4. Lateral right drag 15-seconds maximum effort, 2mins rest

*Use empty Dog Sled for B + C

1rnd

B. Forward push 60 seconds maximum effort with unloaded sled, 2min, rest

C. Backward drag 60 seconds maximum effort with unloaded sled

 

Competition

Wod will be posted at gym