Tuesday 5 February, 2013

By 11/04/2013 wod

All Levels

Strength

4 sets of: 7/13 Front Squat/Back Squat @ 70% of 1RM Front Squat – Rest 2:00

Explanation: Complete 7 Front Squats @ 70% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 70% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats. If you do not have a 1RM Front Squat use 110% of your max Clean.

Conditioning

L) 3 rounds of:

2 min ME Double-Under

-then-

3 min AMRAP of: 10 Pull-up
10 Hand Release Push-up
10 Sit-up

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