April 17th, 2015

 

020

Just a reminder the 9:30 am and noon classes will take place at Mill St. today

Today’s WOD

Dynamic squat week 2 (Tempo Squats). 3sec descent, 2 sec pause, fast ascent. Avoid bouncing and keep shoulders up.

Rest; 2 min between work sets

Warm up:

8@Bar, 6@30%, 3@40%, 3@60%

Work:

3@68%, 3@70%, 3@70%, 3@70%, 3@73%

 

For time:

20 Deadlifts @ 275/185

20 KBS @ 2/1.5

20 OHS @ 115/75

20 Burpees

20 C2B pull ups

20 Box Jumps @ 24/20

20 Squat cleans @ 115/75

Coaches Tips: squat day again…plus a heavy tough chipper. 1 bar per person, you’ll need to change your weights as you go.

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