wow-monday

W.U.  Coaches Choice

Strength:  2 Parts

A.  Back Squats, Speed

  • 3 Warm up sets of 3 Jump Squats w/unloaded bar 45/35
  • 5 sets of 10 reps @ 50% or 1 RM Approx
  • After each 50% set, 10 High Knees into Full Squat + Box Jump x 3 reps

B. Conditioning Work, 6 Sets of

  • 15/10 x Bike Calories
  • 30 x Hollow Rocks
  • :30 sec Arch Hold
  • REST 1 min

W.O.D 5 RFT of

  • 30 x DU’s
  • 10 x Alt DB Clean and Jerk 80/60