WOD 23/6/16

 

Strength:
A) Back Squat 5*5 with weight elements
B) Back squat Establish (new) 5RM
C) Front squat 6*2*80%*2RM (pause at the bottom 2sec.)
D) Back Squat 6*2*80% 2RM (perform 1 ¼  skwaaats)

MetCon: In teams of 2 complete for time:
100 DU
200m Partner/sandbag carry
100 Burpee pull ups
200m Partner/sandbag carry
100 DU

*Ask coach for scaling oprions
S&A WOD
German VOLUME STRICT PRESS PARTY

Strict Press 10*10*60-75%ME (rest 60-90 sec between sets)
Triceps ext. 10*10 (rest 45 sec between sets)