Warm up 

3 Rounds

20 top half squats

5 pushups

20 bottom half squats

Focus on the movement

A. Back Squat with a 3 second pause at bottom position

5 sets of 5 reps at 50-60% of 1 RM  

With Running clock and 18 min cut off

Fitness                                 Open Prep

10-8-6-4-2                            10-8-6-4-2

Burpee pullups                    Burpee C2B pullups

DB Push press 40/25 lbs    DB Push press 50/35lbs

2 min rest 

6 Min AMRAP

3-6-9-12-18-....                       3-6-9-12-18-....

DB cleans  40/25 lbs              DB cleans  50/35 lbs

Box jump overs 24/20            Box jump overs  30/24

 

**** Box Briefing *****

For additional work after the class see the coach - we have additional programming to compliment  this WOD and others

 

 

 

July 31, 2017 by Trojan Athletics