Friday 5th May

Posted on 4th May 2017 by Chris Cummins

Skill/Strength

Same as 2 weeks ago – Add 5kg
20 Min Time Limit
Box Squat (Low, Set up below parrallel)
6 – 10 Sets of 2 Reps @ ~70-80% of 1RM
-Idea here is speed on the way up. Nice and controlled on the way down, but weight wants to be light enough to add speed on the way up
-Vertical shin not as imporant on these box squats, emphasis is on speed out of the hole
-1 Min Rest

WOD

AMRAP 7
30 Double Unders
10 KB Front Squats (20/16)

Comp

Post Class
4 Rounds
20 Hollow Rocks
20 Arch Rocks
20 Tuck Ups
1 Min Plank