WOD 10.7.14 Tuesday

IMG_3524Warm-up: 2 rounds

  1. 10 Boot-strappers
  2. 30s Plank Hold
  3. 10 Side Lunges
  4. 10 Hip Circles
  5. 10 Hip Bridge w/reach

Then: 30s Lunge stretch/leg (test your Squat after each side- x10)


A. Back Squat

  • 5@65% of TM (Training Max= 1RM-10%)
  • 5@75% of TM
  • 5+@85% of TM
  • Rest as needed

B. Front Squat

  • 5-5-5-5 AHAP

C. Endurance: 10 Intervals

  • Row Sprints [30:120]
  • 20 KB Swings (complete swings while resting for Row)

D. Foam Roll/ LaX ball smash-n-floss

  • Calves
  • Glutes
  • Hammies
  • Quads
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