*** WOD 10/05 ***
WARM-UP
a. 4 Sets
20” Jumping jack
10” no push-up burpee
20” Seal jack
10” no push-up burpee
b. Squat flow 5:00
SKILL / STRENGTH
a. Back squat Tempo
4 x 8 – 10 reps @ Tempo 3211
3” pour descendre, 2” en bas, remonter normalement
Rest as needed b/w sets
b. Front rack split squat
3 x 8 – 10 reps / côté @ Tempo 2020
2” pour descendre, 2” pour remonter
Rest as needed b/w sets
MET-CON
AMRAP 9:00
15 Box jump step down
12 Push-ups
9 Hang power snatch @35/25kg
Categories: Crossfit