Tuesday – 191112

SWOD

Back Squat
5 reps @ 30-35%
5 reps @ 45-50%
7 reps @ 65%
8 reps @ 65%
9 reps @ 65%
Note: Perform 5 DB/KB RDL’s after each set (start @ 15% of Squat max) and increase each set.

– rest 2-3 minutes between sets –

WOD

For time (5 min cap):
20 Busters (50’s/35’s)

Note: A “Buster” is a DB Burpee + a DB Squat Clean Thruster.

POST WOD

60 second Couch Stretch each leg
60 second Doorway Stretch each arm
60 second Pigeon Stretch each leg
10 Cat/Cow

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