Monday 3.31.2014

wodSTRENGTH/SKILL 25 min to find

1RM Back Squat

1x8 @ 50% 2 min rest

1x5 @ 60% 2 min rest

1x3 @ 70% 3 min rest

1x1 @ 80% 3 min rest

1x1 @ 90% 3 min rest

1x1 @ old PR 3 min rest

1 x1 +2-5% Rest 3 min…

CONDITIONING

For Time

400m run 3 rounds 20 Air Squats 10 ring dips

Post WOD

60 Back Extensions

 

COMPETITION

50 GHR (instead of back ext)

5 x 100ft Yoke carry HEAVY