June 13th, 2016

IMG_20160610_181426

14 yr old Victoria setting up for her 85lb Snatch PR

Today’s WOD

A. Back squats – 10 min to build to 90% of your max for 1 rep (suggested 6 @ 65, 4 @ 75, 2 @ 80, 2 @ 85, 1 @ 90)

B. 1 attempt of AMRAP back squats @ 83% of max weight (Use personal best as guide). No long pauses, single breath at the top only.

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Go every 3 min x 5 sets

Row 250/Run 200m

8 Front squats @ 175/115 (60%)

12 T2B OR 21 Sit ups

Notes:

– see how enduring you are at a high percentage of your max on back squats

– get the work done within 3 minutes, rest the remainder and repeat x 5, adjust loads/distance or reps as needed (ideally 30-45 sec rest)

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