March 22nd, 2016

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Today’s WOD

A1. Pause Front squats @ 33X1, 3-5 reps @ 65-70% of 1RM, rest 20 sec

A2. Rope climb x 1, rest 90 sec x 5

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3 sets for max reps of:

1 min wall balls

REST 1 min

1 min HR push ups

REST 1 min

1 min Box jump overs @ 24/20

REST 1 min

 

Notes:

– don’t hold back on each 1 min test, go hard and see what you’ve got

– If you are doing your push ups on a box don’t release your hands!

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