WOD for Friday, 11/21/14

26
Nov

WOD for Friday, 11/21/14

Strength:   Back Squat 1×3 at 70% 1RM Back Squat 1×3 at 80% 1RM Back Squat 1×3 at 90% 1RM Use the heaviest weight you can for each set in good form and full range of motion. Rest 1 minute Choice of a “Hinge” Bodyweight Progression Box Jump, Hip Bridge or Heavy Russian Swing Rest 1-2 minutes

Met-con:

3 rounds 1 minute Plank Hold 15 sec rest 1 minute Goblet Squats, 70/55 15 sec rest 1 minute Sit-Up weighted 15 sec rest 1 min Row for cal 15 rest

Stretch: Full Body Stretching Series #5

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