Tuesday’s WOD - 10/1/2019


Skill:

4 Rounds - 9x double Russian kbs + 5x double kB 2arm front squat @ moderate weight


Strength:

Back Squat

**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x4@85%ww

1x3@90%ww

1x2@95%ww

1xAMRAP@85%


WOD:

12 min AMRAP:

250/200m Row

9 Double Russian KB Swings @44/26

5 Double KB Front Squats


Accessory Work:

90sec ON / 90sec OFF x 4 rounds

12/9 Cal Ski

Max Box Jumps @ 24/20”

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