WOD

30.06.18

WARM UP

General & Specific

STRENGTH 

Back Squat – Every 2’ x 5 sets perform 3 reps @70-75%1RM

WOD 

2 rounds for time:

20 Back Squat from the ground @135/85lbs

15 Box Jump @24”/20”

10 Handstand Push Ups

WARM UP

General & Specific

STRENGTH 

Back Squat – Every 2’ x 5 sets perform 3 reps @climbing

WOD 

2 rounds for time:

20 Back Squat from the ground @115/75lbs

15 Box Jump @24”/20”

15 DB Strict Press @30/15lbs or 7 Wall Climbs

WARM UP

General & Specific

STRENGTH 

Back Squat – Every 2’ x 4-5 sets perform Stationary Split Squat – 6-8 reps/leg @climbing

WOD 

2 rounds for time:

20 KB Goblet Squat

15 Box Jump Step Down

10 DB Strict Press or 4 Wall Climbs

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