Thursday's WOD - 10/29/2015


Skill:

5x10 (5R/5L) - Single Leg Box Step-Ups

**Superset**

5x10 (5R/5L) - 4 point Cossack Squat

Strength:

Back Squat

  • Tier 1: 4x4 - Linear Progression Back Squat @ +5-10# from last.

  • Tier 2: Back Squat +5-10# to working weight

  • **Working weight is based off 90% of most recent 1RM (08/10)

  • 1x5@65%ww

  • 1x5@75%ww

  • 1xAMRAP@85%ww

  • work toward 5+, once form falters, the Amrap set it over.

WOD:

For Time:

“San Francisco Crippler”

30 Back Squats

1000m Row

**Repeat from 11-04-2013**

#BackSquat #row

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