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OUR BLOG

Mon.5.1.17

By CoachBo | In WOD | on April 30, 2017

Warmup: ROM, dynamic stretches, 10 squats – hold the bottom for 10 seconds then jump up

Strength:  Back Squat
Warmup to 80% of your 1 RM, then
10 sets of 3 reps with 20X1 tempo, rest 1 minute between sets

WOD: 20 min AMRAP

8 Front Squats (75% of your clean)
12 Box Jumps
16 KB Swings

Cooldown: Roll out and stretch

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