To The Rocker

 In WOD

Back Squat:

1X5 @ 60%

1X3 @ 70%

1X2 @ 80%

1X2 @ 90%

1X1 95% – rest 2 min. between each set.

 

20 minutes to get as far as possible in the ladder:

30′ Broad Jumps
20 Russian KB Swings (70/55)
10 OH Walking Lunges 45/25#
then…
60′ Broad Jumps
40 Russian KB Swings (70/55)
20 OH Walking Lunges 45/25#
etc…

 

 

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