WOD Monday August 13th

Warm up: 5 Per leg Supine and Prone Leg Swings, 30 Second Wall Sit, 10 Banded Good Mornings, 5 Empty Bar Back Squats with 3 sec pause in bottom of each

1. Every 4 minutes do a set of Back Squats:

Set 1: 12 Reps at around 60% of your max

Set 2: 8 Reps (add 5-20 lbs, the right amount for you)

Set 3: 4 Reps (add 5-20 lbs, the right amount for you)

Set 4: 2 Reps (add 5-20 lbs, the right amount for you)

2. As many Rounds as possible in 8 minutes:

40 Single Unders

4 Front Squats

4 Push Press

4 Burpees over the bar

 

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