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22nd January 2019

WOD WOD, January 23, 2019

Mid week minced meat

Warm-up
A) Back Squat prep
B) Peach activations
Back Squat (Weight)
Every 4 minutes x 4 sets :

Minute 1 :

5 x Back squats @ 70-75 %1rm ( slightly heavier then last week )

Minute 2 : Full Rest

Minute 3 :

50m KB Single arm overhead carry each side

Minute 4 : Full Rest

*As we did last week, chase quality over load- box squat is a big winner !

Metcon (Time)
4 rounds for time : 12 minute cap

40 x dubz
10 x DB Front Squats 22.5/15kg
20 x Dubz
10 x Burpees

*Use kettlebells if required

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