WOD 9.8.14 Monday

A. Back Squat:(use 1RM to calculate)

  • 2 x 10 @ 40%
  • 2 x 8 @ 50%
  • 2 x 6 @ 60%
  • rest as needed

B. For time:

  • 50 Russian Kettlebell Swings (40/30#)
  • 25 Plank Walk-Ups
  • 40 RussianKettlebell Swings
  • 20 Plank Walk-Ups
  • 30 Russian Kettlebell Swings
  • 15 Plank Walk-Ups
  • 20 Russian Kettlebell Swings
  • 10 Plank Walk-Ups
  • 10 Russian Kettlebell Swings
  • 5 Plank Walk-Ups

C. 3x (optional)

  • 10 Overhead Walking Lunges w/ Med Ball
  • 20 Med Ball Kneel to Push Ups

https://i2.wp.com/www.sport-fitness-advisor.com/images/medicine_ball_exercises_kneel.gif

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