Wednesday 11/28/12
Strength
EMOM for 5 minutes complete:
2 Back Squats @ 85% of 1RM
Then
10 Minutes to complete 5 sets of:
3 Front Squats (1st rep pause)
(The first rep of each set should have a 5 count pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.)
WOD
3 rounds for time of:
5 Over-the-Box Jumps 20/16
20 Kettlebell Swings 55/35
10 Over-the-Box Jumps 20/16
15 Pull-Ups
Rest 2 minutes between rounds
Basics
4 rounds for time of:
10 Box Jumps
20 Kettlebell Swings
10 Pull-Ups
Written by:
Just Paleo