WOD NOTES
The slow lowering phases today will require much focus.
Position is key for each rep.
Fitness and Performance
Back Squats
5 sets x 3 reps @70%
(5 second eccentric)
4 sets
RDL x 5 (w/5 sec hold @knee)
+
Dragon Lunges x 10 reps
Add load if proficient
Rest 2 minutes between sets
Sport
Dynamic prep
Prayer stretch x 60 sec
Wrist stretch x 2 minutes
Frogger s 60 sec
4″ Deficit Cleans
5 sets x 1 @75-80%
HBBS
5 sets x 3 reps @72.5%
w/5 sec eccentric
4 sets
Seated alternating DB shoulder press x 16-20
BB RDL x 5 (5 sec hold at knee)
V sit ups x 12
