WOD for Thursday, Aug 15, 2019

Strength 15-08-2019

1) Wide Stance Box Squat: 5 x 4 @70% of last Monday's 3RM or 60% of 1RM Back Squat, every 90s.

2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s.

Conditioning 15-08-2019

For time:
50 Deadlifts @100/70kg
100 Air Squats
50 Hanging Straight Leg Raises
100 Walking Lunges (Total Reps)

18:00 Time Cap

Extra Credit 15-08-2019

1-Arm KB Rows w. rotation: 4 x 8 ea. Rest 60s.

Open Gym

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