Wednesday, April 12, 2017

A) Front Squat If 1RM is unknown: 5-5-5

Warm up and perform 3 medium-heavy sets of 5 reps

1RM is known: 65% X 5 75% X 5 85% X 5 These percentages are based on your training max (or TM). Training max is 90% of 1RM.

B) 3 Rounds for time: 400m Run 21 Wall Balls (20/14) 12 Ring Dips

Level 2:

400m Run

21 Wall Balls

12 Bar Dips

Level 1: 200m Run 21 Wall Balls 12 Push-Ups

#WOD