WOD NOTES
10 reps for back squats is a great challenge.
For the intervals today the goal is UB for 25 reps.
Keep the row smooth and efficient.
Fitness and Performance
Back Squats
3-5 warm up sets of 6-8 reps
Then…
3 sets x 10 reps AHAP
Every 5 minutes x 3 sets
400 m row
25 Hollow rocks
Sport
Dynamic prep
Indian clubs x 20 each
Band reverse fly’s x 15
Wall clock x 6 each
Power Snatch
Build up to 1 RM
HBBS
Build up to heavy 5
Press (in split stance)
Build up to heavy 3
