WOD for Thursday, Mar 01, 2018

Strength 01-03-2018

Wide Stance Box Squat: 4 x 5 @60%, every 60s.
– Use a box close to parallel

Then,

3 sets of 3 of up to a challenging set Wide Stance Box Squat. Rest 1:30-2:00 – Same box now working up to a heavy set of 3
– This should heavy but not a max.
– Have spotters on both sides of the bar just in case.

Conditioning 01-03-2018

EMOM 16:00 with a partner:
– Run 100 Meters + 8 Air Squats + Reminder of the minute hold an elbow plank.

*One athlete completes the full set while their partner rests
*Once the minute is up the other athlete goes. Each athlete will complete a total of 8 sets.
*Alternate Scaling: 100m Run = 20s High Effort Row, Bike or Ski Erg or 20s Sled push Sprint (Light)

Extra Credit 01-03-2018

3 Rounds of:
30 Dimel Deadlifts
30 Landmine Rotations (total)

Open Gym

Make a note of your achievements in 'Open Gym'

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