I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
Impact/Focus: Back Squat Single Rep Intervals
10 Rounds, on the :75 seconds.
Warm up to a starting weight between 60% and 70% of a 1RM Back Squat.
Complete 10 Rounds of the following workload every :75 seconds. Climb wight every 1-2 Rounds as able.
1 x Back Squat (starting at 60-70% 1RM)
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7 Rounds for time (15:00 time cap)
2 x Squat Clean & Jerk
7 x C2B Pull-ups
9 x Box Jump Over’s (24/20”)
Notes: Points of performance, movement review and demo’s, technique priorities, and scaling will be covered for athlete’s during and after the whiteboard brief while the WOD is set up.
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