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1st October 2018

WOD WOD, October 2, 2018

Squats with tha lot
First big SQWAT session at 3.0 today crew with a little extra spice added to the mix each set… Peach gains for dayz

Warm-up
A) 3.0 Flow
B) Squat Prep / Monster walks
Back Squat (Weight)
Every 3.30 x 5 Sets

Back Squat

8-8-6-6-6 ( Build to heavy 6 )

Superset

30m x Deadball bear hug Carry Across gym

*Challenge yourself with load, enough too loght up the strings a little while walking.

OPTION :

Trap Bar / Reduced ROM Squat / Sumo Stance Deadlift

*2-3 to a rack CONGA line – keep main floor clear for carries

Metcon (Time)
Buddy Finisher 12 Minute cap

In teams of 2 : 8 Rounds for time ( 4 Each )

250/200m row
10 x lateral burpees over rower leg

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