WEDNESDAY

Strength Development

Back Squats

5 Sets of 8 at 60% 1RM Back Squat

2 minutes/set

Focus:

·   Building endurance

·   Engaged braced core, good chest position.

·  Drive out of bottom of squat

WOD

3 X 6 Minute Rounds

For Max Calories/reps

·    Cals- 20 Sec, Rest- 40 sec

·    Burpees- 20 sec, Rest-40 sec

·    Cals- 30 sec, Rest- 30 sec

·    Burpees-30 sec, Rest-30 sec

·    Cals- 40 sec, Rest- 20 sec

·    Burpees-40 sec, Rest-20 sec

Rest 1 minute between Rounds

Focus of WOD:

·   Technique and rhythm in both Machines and burpees

·   Breathing and short recovery time