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WOD 20170403

2
Apr

WOD 20170403

CrossFit 

Strength
E2MOM for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
Your pause at the top is quick-a longer pause than one breath will end the max unbroken reps

Metcon
“Fran”
Thrusters (95/65 lbs)
Pull-Ups

21-15-9


Base Camp

Strength
Back Squat x 8 reps @ 31X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 90 seconds
Bottom’s Up Kettlebell Carry x 100-Feet (50′ each side)
Rest 90 seconds

Metcon
Dumbbell Thrusters
Jumping pull ups

21-15-9

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