August 21st WOD

WARM UP
Line drills, squat technique
PRE WOD
Strength
Back squat, 3 @ 70%, 3 @ 80%, 3 OR MORE @ 90%
*** all weights off the WORKING 1 RM
WORKING 1 RM = 90% OF TRUE 1 RM
WOD
(WGM)
100-75-50-25 Russian KB swings (24/16)
80-60-40-20 AbMat sit ups
50 Double unders (or 150 singles)

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