WOD 21/7/16
| Strength: A) Back squat 5*5 with weight from elements B) Back squat establish 5RM. C+D) Back squat 6*2*60-80% 2RM (tempo 4-2-1)MerCon: 5RFT 200m run with plate 25/15kg 20 Wall balls 30 DU*Ask coach for scaling options, |
| S&A WOD
Speed press Close grip bench press (3sec pause at the bottom) 8*4*50-70% ME *even min 5 Plyo push ups (hight by ability) *odd min 5 strict chin ups (add weight by ability if needed) |