WOD for Thursday, Sep 20, 2018

Strength 20-09-2018

Back Squat:
3 x 3 @85%,
3 x 1 @90%.

  • Rest 2:00 between sets.

Conditioning 20-09-2018

EMOM 20:
Minute 1: 30m Front Rack Carry (24/16kgs)
Minute 2: 15 Russian Swings (32/24kgs)
Minute 3: 5 High Box Jumps (75/61cm)
Minute 4: 15 Weighted Sit-ups

Rx+: Band Resisted Swings (16/12kg)

Extra Credit 20-09-2018

Banded Pull-Through: 4 x 25. Rest 60s.

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