WOD NOTES
Tempo Squats and some gymnastics strength work.
Fitness
Back Squats
8-8-8-8
(5 seconds lower & no bounce)
3-5 sets NFT
Chinese DB Row x 8-12
Ring push ups x 6-10
Hollow hold x 20 sec
Rest as needed between sets
Performance
Back Squats
8-8-8-8
(5 seconds lower & no bounce)
3-5 sets NFT
Chinese DB Row x 8-12
Strict ring dips x 5-8
Dragon Fly x 3 negatives
Rest as needed between sets
Sport
20 minutes
Front Squat
Heavy single
3-5 sets NFT
Pendlay Row x 5-8
1 MU + 3 Strict Dips
Dragon Fly x 3 negatives
Rest as needed between sets
