September 3rd, 2015

king st 30

 

Today’s WOD

Dynamic squats – (jumping) Set up boxes or pins 2” lower than sternum when standing. 2 sec pause on rack

Rest 2 min b/t sets

Warm up:

8@bar, 6@30, 4@40

Work:

4@50%+5 jumps, 6@55%+5 jumps, 6@55%+5 jumps, 4@60%+5 jumps, 4@60%+5 jumps, 4@60%+5 jumps

+

10 min AMRAP

10 Wall balls

100m row/Run

10 Box overs @ 24/20” (go from side to side)

Coaches Tips: be quick and explosive on the squats

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s