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Tuesday Sept 4th WOD


Warm UP: 3Rds

30sec Dual KB Front Rack Hold

30 sec Dual KB Overhea Hold

rest 30 sec

Strength: Back Squat Tempo Back Squats: 31X1 Tempo(3sec down, 1sec pause at bottom, Up Fast, 1 sec pause at top)

*4x 6 reps (Choose a decent weight that allows you to get all 6 reps)

Conditioning: (15min cap) 5 Rounds 10 Box Jumps (24/20) 20 Front Rack Alt Lunge (rx+115/75)(rx95/65) 10 Hang Power Snatch


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