Friday 16 June 2017:
Trainer led warm-up and assistance – 10 minutes
Strength (20 minutes): Back squat. 10 reps at 40%; 5 reps at 65%; followed by a rep scheme of 4-3-2-1 working your way up to a heavy single. Complete 8-10 band pull-aparts between set and record heaviest lift. This will be the last heavy set of squats you do before re-testing one rep max at the end of the month.
WOD (rounds for time)
- 40 wall balls + 800m run + 20 cals on assault bike
- 30 wall balls + 600m run + 15 cals on assault bike
- 20 wall balls + 400m run + 10 cals on assault bike
- 10 wall balls + 200m run + 3 rope climbs