WOD for Friday, 2/23/18

24
Feb

WOD for Friday, 2/23/18

Strength: Deadlift 5-3-2 5 @75% 1RM, 3 @ 85%, 2 @ 90% Rest 1 minute. Choice of a “Squat” Bodyweight Progression Super Slow Air Squat, Prisoner Squat, Russian Step-up or Skater’s lunge Rest 1-2 minutes

Met-Con: Partner A: Runs 400 meters B: Max Power Snatch Switch A: Runs 400 meters B: Max Burpees over bar Switch A: Runs 400 meters B: Max Sit-ups General Fitness: 55-65% of max. If you don’t know your snatch 1RM, you can take 55-65% of your back squat weight and then take 55-65% of that number to find your working weight Performance: Rx: 115/75; Pack: 95/65 Competitor: 135/95

Stretch: Full Body Stretching Series #5

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