8/1/14 WOD

8/1/14 WOD

Friday 8/1/14


Back Squat @20X1 + chains or bands 50-60% of 1rm; 2-3×8; rest 45sec (could also tie KB or DB to the end of the bar too as an option)


30, 20, 10 for time

KBS 2/1.5pd

wall ball 20/14# 10/9′ target

rest 10mins

3mins max burpees

rest 10mins


- speed focus on back squat bar isn’t 50-60% of 1rm then add chains or bands

- record score for 30, 20, 10

- record burpee score

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