10 September 2018

STRENGTH: 

LEVEL 1
Superset
Back squat 5-5-5-5
WITH
Pull Up Practice

LEVEL 2
Superset
Pause Back Squat 5-5-4-4-3-3, (start @ 50%)
WITH
10 Chest to bar Pull ups

WOD: 

Partner WOD:

21-15-9

Rope Climbs (S: Ropewalks)

Clusters (A:155/105, RX: 135/95, S1: 95/65)

*Clusters = Squat Clean Thrusters

 

CORE/RECOVERY: 

100 Flutter Kicks

50 V-Ups (S:  1 Legged V-Ups 25/25)

25 Hollow Rocks