In WOD

05192020

Strength
Back Squat (x3-4 @ 40X1)
rest 75 secs
*increase weight from last week
Pull-ups (x4-5 @ 31X0)
*banded negatives for pulls
rest 90 secs
x4 sets
Metcon (3 Rounds for reps)
Every 5min for 15min (3 total sets)
Performance
Row 400m
16 DB W. Lunges 40/25
12 T2B

Sport
16 F.R, KB W Lunges (53/35)
12 Unbroken T2B
*if you break complete 10 burpee Penalty)

accessory work
3 rounds not for time:
30 sec sorenson hold
30 sec star plank ea side

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