Monday's WOD - 11/2/2015


Skill:

2x10 - Burpee Broad Jump

Rope Climb Review

Strength:

  • Back Squat

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

  • Tier 2: Back Squat

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

  • 1x3@70%ww

  • 1x3@80%ww

  • 1x3+AMRAP@90%ww

WOD:

4RFT:

200m Sprint

25 Air Squats

20m Burpee Broad Jump

1x - 15ft Rope Climb / ½ Rope Climb / 1x Lower-Raise

#burpeebroadjump #sprint #airsquats #ropeclimbs

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