12/3/2012

2
Dec

12/3/2012

Strength
Back Squat
1×10 Bar
3×5 @ 30-60%
2×5 @ 10lbs heavier than last week
1x max reps @ same weight as above

WOD
3 Rounds
40 Double Unders
21 Toes to Bar
18 KB Snatches (52/35)
15 Over-the-box lateral jumps (24/20)
12 Back Squat (185/135)

Start each round with 40 Double Unders. Complete 21 TTB, then 18 kettlebell snatches – 9 each arm. There is no need to stand all the way up on the over-the-box lateral jumps. Back squats should be completed unbroken if possible, but you may re-rack the bar if necessary.

Leave a Reply