March 13, 2014
1) Back Squat:
Set 1: 50% potential 1RM
Set 2: 75%
Set 3 85%
Set 4: 90 – 95%
Set 5: New 1RM
Set 6 (optional): New 1RM
2) 8 rounds:
Row 1 min max calories
Rest 1 min
Score is slowest round.
Endurance WOD:
couch to 5k
3 x 400m with 1 minute rest
1 x 800m with 2 minute rest
3 x 400m
Zydeco
3 x 800m with 1 minute rest
1 x 1600m with 2 minute rest
3 x 800m
