WOD
Strength
Backsquat: Find Perfect 1RM
5/50, 3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+
Conditioning
“Triple One”
For time:
1K Row
100 Double Unders
1 Mile Run
-or-
“Dryathalon”
For Time:
2K Row
150 Cal Assault Bike
2 Mile Run
Extra
12 min. to find 5RM Power Jerk
Drop to 80% of today’s 5RM and perform 20 reps AFAP from the ground
3 sets of 5 e/leg slow tempo single leg box step downs
10 min. Pistol practice – focus on positions and use plates, heels, bands, etc. to work to best shapes possible
Midline – After
100 Hollow rocks