:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Work
Front Squat 3 – 3 – 3 (or more)
If you are on week #2-
Set #1 is 3 reps @ 70% of your “working” one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
Conditioning Work
21,15,9
Back Squats (hold for 2 seconds at the bottom) 135M/95W
Push Ups (release hands at bottom)
rest 5 mins then:
Run 400 Meters for time
:endwod:
Funny how hitting the bottom of the Squat and holding it for 2 seconds changing EVERYTHING.
