27th June 2018
WOD WOD, June 28, 2018
Sir Squatalot
Front Squat (Weight)
Metcon (Distance)
CARDIO OPTION:
30/90 x 15 Rounds :
SKI ERG
Record total metres
Accessory
In Pairs : 3 Sets each for quality
8 x SL Lateral Box Ste Ups per side
Super set
8 x BB Romanian DL : Tension over load ( light )
Set 1 : 5 @ 50 %
Set 2 : 5 @ 60 %
Set 3 : 5 @ 70 %
Set 4/5/6 : 5 Reps @ 75-80 % 1RM
*After each set , perform 5 x Ball slams AFAP