WOD NOTES:
Sets of 2 @90%, that’s right things are getting serious this week.
If you’ve been diligent with your squat work this month, this loading should be of no surprise.
If you’ve been away from the gym or missed some of our squat series, refer back to last week and make a smart decision.
Fitness
Back Squats 3 x 2 @90%
4-5 sets of complex
Assisted Ring dips x 3-5 reps
Ring support x 10 seconds
Dip negative x 1
Performance and Sport
HBBS 3 x 2 @90%
4-5 sets of complex
1 Assisted MU
Ring support x 10 seconds
L sit x 10 seconds
1 Negative with control
