WOD NOTES
Lower body strength work today.
Fitness and Performance
Back Squats to parallel
6 sets of 3
3 sets @65%, 3 sets @75%
RDL
4 sets x 8 reps
DB Weighted Russian step ups
3 sets x 6 reps each
Sport
Dynamic prep
Prayer stretch x 60 sec
Half kneeling wall clock x 6 each
Wrist stretch x 2 minutes
Hang power clean
5 sets x 3 reps @75-80%
Every 90 seconds x 9 sets
1 Jerk @75-85%
Sumo Dead lift
Find 5 RM
RDL
3 sets x 8 reps
