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