Wednesday Sept 22

Back Squat 77.5-85% 4×6 (20 min) (rest 2:00 between sets)
METCON
3 Rounds:
100 Double Unders
30 Wall Ball (20/14
15 Ring Row
Rest 2:00
ADDITIONAL OPTIONAL WORK:
A) Explosive Power:
3 Sets (for quality – rest as needed)
5 Box Jump for Height
Immediately into, 5 standing broad jumps
B) 20:00 – 30:00 Bike (steady state recovery flush)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD