Friday WOD 30-9-16
October 2nd, 2016
Friday WOD 30-9-16
4. Conditioning
1500m Row
100 DU
50 Wall Balls, 20/14*
100 DU
1500m Row
*Yes, there is back to back days of wall balls.
+ Optional Extra’s in Open Gym
1. Clean
A. 3 Squat Cleans at 60%
B. 3 Squat Cleans at 70%
C. 3 Squat Cleans at 75%
D. 2×2 Squat Cleans at 80%
2. Front Squat
A. 3 reps at 78%
B. 1 rep at 83%
C. 3 reps at 78%
D. 1 rep at 85%
E. 3 reps at 78%
F. 1 rep at 87%
Thank you: http://www.builtbybergeron.com/comptrain-programming/092816
Comments