Fri., March 11, 2016

Friday WOD:

A.
Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 10 reps
*Set 2 – 10 reps
*Set 3 – 8 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
*Set 6 – 6 reps

Add weight every set.

CW: 70, 75, 80, 85, 90, 95

LW: 45, 65, 70, 75, 85, 90

(Went light weight, but had decent form)

B.

Every 4 minutes, for 16 minutes (4 sets) for times:

Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

CW: 2:49, 2:44, 2:38, 2:40 (20# DB for Lunges)

LW: 2:58, 2:50, 3:01, 2:38 (15# DB for Lunges)