Tuesday 11.21.17

Strength/Skill: Back Squats

  • 3 x 1, every 2 minutes
    • attempt new 1RM.
      • coaches record new PRs in the computer.
        • As a guide, the 1st rep should be around 85% of your old 1RM, 2nd rep 95-100%, 3rd rep attempt new 1RM.

WOD: For Time

  1. 60 DUs, 1 Min Plank
  2. 60 DUs, 15 DB/KB Thrusters (2 50s/35s), 1 Min Plank
  3. 60 DUs, 15 DB/KB Thrusters (2 50s/35s),  40 Pistols (1 for 1), 1 Min Plank
  4. 60 DUs, 15 DB/KB Thrusters (2 50s/35s), 1 Min Plank
  5. 60 DUs, 1 Min Plank
    • 30 second rest between parts
    • 21 minute cap
    • record final time

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