September 5th WOD

WARM UP
Burgener warm up, Skill transfer movements
PRE WOD
Strength
Back squat, 5 @ 40%, 5 @ 50%, 5 @ 60%
*** all weights off the WORKING 1 RM
WORKING 1 RM = 90% OF TRUE 1 RM
WOD
“Nancy” (MW)
5 RFT
400m Run
15 Overhead Squats (95/65)

Leave a Reply

Your email address will not be published. Required fields are marked *