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WOD 090516


SWOD FITNESS BACK SQUAT 5-5-5 (ADD 5-10 LB) DEADLIFT W.U SET: 1x 5 1x 10

SWOD PERFORMANCE BACK SQUAT WARM-UP SETS: 5-5 (50% ; 55%) 3-3-3+ (70% ; 80% ; 90%) DEADLIFT W.U SET: 1x 5 (65%) 1x5 (ADD 10 LB)

WOD

CF GAMES OPEN 12.5 RX AMRAP 7 MIN 3 THRUSTERS (95/65) 3 C2B PULL-UPS 6 THRUSTERS 6 C2B PULL-UPS ... ACRESC. 3 REPS A CADA ROUND CASH OUT

3 SETS 6-8 KB ROW - REST AS NEEDED 45" HOLLOW ROCKS



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