Monday, April 17, 2017


A) Back Squat L3 - Based on 90% of 1RM 70% x 3 80% x 3 90% x 3+ L2 - 3x5 Build to heavy set and record

B) 12 Min AMRAP 5 Ring Dips 10 Goblet Squat (53/35) 15 KB Swings (53/35) 20 Cal Row L2 Sub bar dips for rings L1 Sub pushups for dips Sub 10 Cal Row for 20 Cal row

*L3 on Strength is a percentage of Training Max. TM is 90% of 1RM. All members should be recording their numbers on these movements regardless of levels. If you have a few strict Ring Dips then banded Ring Dips is fine. If you do not, scale to bar dips or pushups. Clean form is essential on KB swings. Scale the weight during the workout if you see poor movement.

#WOD #BackSquat #12MinsAMRAP #KB #Kettlebells #Squat #GobletSquat #Row