Tuesday's WOD - 9/8/2015


Skill:

4x10 - Weighted Hip Thrust

**Superset**

4x10 sec Flexed Arm Hang + Slow lower to hang

Strength:

Back Squat

  • Tier 1: 5x3 - Linear Progression Back Squat @ +5-10# from last week

  • Tier 2: First Set Last (FSL) Back Squat

**Working weight is based off 90% of 1RM from 08/10

1x3@70%ww

1x3@80%ww

1x3++@90%ww

Rest 2 min

AMRAP@70%ww

WOD:

12 min AMRAP:

20 Double Unders (60 singles)

10 Pull ups

20 Double Unders

10 Sit ups

#BackSquat #doubleunders #pullups #situps

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