Wednesday 1/2/19

Strength: Superset 4-5 roundsA1) 4 Fronts Squats + 4 Back Squats*start at 75-80% of FS max and add as able, should be heavier than last week*suggested warm up: 4 @ 50%, 3 @ 65%, 2 at or near starting weightA2) 4 DB rows / side *heavier than last week


WOD: For time, 14 min cap2 Rounds30 WBS (20/14)15 Pull ups2 Rounds20 WBS10 Pull ups2 Rounds10 WBS5 Pull ups


Accessory: Superset – 3 RoundsA1) L-sit hang – try to increase 5% from last weekA2) Quadraped wrist extension stretchA3) Couch stretch 30 sec / side