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STRENGTH
Work up to a 5RM Back Squat
*Should take no more than 5-7 sets to get to a heavy set of 5 for the day.
WOD
Level 1
For Time:
- Russian Kettlebell Swing AHAP x 25
- Row x 500m
- Russian Kettlebell Swing x 25
Level 2
For Time:
- Kettlebell Swing (70/53) x 25
- Row x 500m
- Kettlebell Swing (70/53) x 25
CASH OUT
Couch Stretch, 2-3 minutes/side
BS: 60kg
Wod: 4:24rx
Up to 90kg, not a max, but heavier than I’ve been going recently
WOD: 4:44 @62#
BS: 125#
WOD: 4:10 (35#KB)
175#
3:45rx
275#
3:54rx
3:43