10/14/13 – Monday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

5 Rds of:

3 Strict Pull-ups
6 Push Ups
9 Air Squats

Note: Not for time. Perform some good to perfect form on all movements.

 

WOD

A.
Back Squats:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps (exceed set 1 weight)
*Set 5 – 2 reps (exceed set 2 weight)
*Set 6 – 1 rep (exceed set 3 weight)
Rest 2-3 minutes between sets and use the time to work shoulder mobility

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpees
10 Pull-Ups
15 Box Jumps (24″/20″)

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