WOD NOTES
Some Squat work today.
Fitness
Back Squats
5-4-3-2-1
Increasing loads on each set
Then….
4 RFT
14 alternating DB Snatch
12 V-ups
10 Calorie Row
Performance
Back Squats
5 reps @70%
4 reps @75%
3 reps @80%
2 reps @85%
1 rep @90%
Then….
4 RFT
14 DB Single arm OHS 50/35 (7 each)
12 T2B
10 Calorie Assault bike or Ski erg
Sport
Power Snatch 2-2-1-1-1
+
High box jumps 1-1-1-1-1
6 sets
60 seconds Row
30 seconds Rest
Record total meters
