WOD – 31 July

Monday 31 July 2017:

Strength (20 minutes): Back squat.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%
  •       2 x 5 reps at 60% (if box squats, use 21x tempo)
  •       2 x 4 reps at 65%
  •       2 x 3 reps at 70%, for last set – complete as many reps as possible
  •       Focus should be explosive power from the bottom of the squat

Team WOD (“Stop Flavia”, AMRAP15):

  •   30 thrusters (95/65)
  •   30 pull-ups
  •   30 wall balls (20/14)
  •   30 calories row

 

One athlete works at a time; divide however you see fit.

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