Monday – 180326

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ANNOUNCEMENTS

  • Spring Fling Registration is open!!!

SWOD

Back Squat
Warm Up Sets
2 x 5 reps @ Empty Bar
1 x 5 reps
1 x 3 reps
1 x 2 reps (skip if final load is < 300/200)
1 x 1 reps

Working Sets
2 x 5 reps @ 75%
1 x AMRAP @ 75%

Note:Each weight increase in the warm up sets should be roughly equal. To figure out your increases, subtract the weight of your empty bar from your final working weight and divide by 4 or 5 depending on how many jumps you need to make.

WOD

3 rounds for time (12 min cap):
8 Hang KB Snatch, right arm (55/35)
25 Hand-release Push Ups
8 Hang KB Snatch, left arm (55/35)
100m Sprint

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