Wednesday's WOD - 3/16/2016


Skill:

5x5 R/L - Single Arm KB Front Squat

Strength:

Tier 1: Back Squat Linear Progression: 4x4 +5-10# heavier the last weeks 5x3

Tier 2: Back Squat

1x5@75%ww

1x3@85%ww

1x1+Amrap @95%ww

**working weight/training max = 90% of 1RM

WOD:

On a 12 min Clock:

1000m Row then AMRAP in remaining time of:

5 Pull ups / Kipping / Strict / Ring Row

10 Push ups

15 Air Squats

#backsquat #row #pullups #pushups #airsquats

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