(Strength WOD):
A1: Weapons of Quad Destruction
Back Squats:
5 set x 12 reps at 50-70% (börja hellre nära 50 än 70)
Vila exakt 60 sec mellan set.
Into:
A2:
5 set x 10 reps KB Front Rack Squats as heavy as possible
Vila exakt 60 sec mellan set.
B.
3 Rounds for quality:
6/6 Single Arm Ring Rows
12 Goblet Squats (Tempo: 3 sec ner, 3 sec paus i botten): 24/16+
6/6 Rope Pull-Ups (alternerande armar, 12 reps totalt)
30-45 Sec L-Progression (hang, sit, bar/rings, etc.