August 14th WOD

WARM UP
400 m run, 3 x 20 PVC OH squats
PRE WOD
Back squat 5 @ 65%, 5 @ 75%, 5 OR MORE @ 85%
*** all weights off the WORKING 1RM
WORKING 1RM = 90% of TRUE 1RM
WOD
(MWMW)
5 min Double unders, Rest 1 min
5 min Russian KB swings (24/16), Rest 1 min
3 min Double unders, Rest 1 min
3 min Russian KB swings (24/16)

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