WOD 15/8/16


Strength: Squat + HS practice

*superset sets of squat with HS work, ask coach for more instructions.

A) Back squat 5*5 weight from elements.
B) Back Squat establish 5RM
C) Front Squat establish 3RM
D) Back Squat establish 2 RM.

MetCon: 5RFT
100m Sprint
20 Jumping Lunges

*Ask coach for scailing Options

S&A WOD: ME Pull
Power clean 3-3-3-2-2-1
Stiff leg Deadlift (RDL) 4*6-8
Chin ups/supine ring rows 3*max reps
Glute bridges 100 reps in any order