WOD NOTES
We are working with the wide box squat again this week.
Try to increase your loading 5% over 2 weeks ago.
Fitness and Performance
3-4 warm up sets
Then….
5 sets
Wide box squats x 3 reps
4 sets
Landmine rows x 10 each
Straight arm band pull downs x 12
Trap 3 raises x 5 (5 sec hold)
Rest 60 seconds between movements
Sport
Power Snatch
Build up to 1 RM
No more than 2 misses at any load on the way up
Front Squats
4 sets x 3 @80%
SWOLE WOD
RDL 4 sets x 8 reps
Strict pull ups 3 sets x max reps
Super set x 3
Landmine row x 10 each +
Trap 3 raises x 6’s
