Fitness
WOD 1
Back Squat
15 Minutes to Build to Heavy 5 reps
WOD 2
Complete the following
50 SA OH Walking Lunges
25 Ring Rows
50 DB Step Ups
25 Ring Rows
*DB Weight & Box Height: 15/10KG & 24”/20”
Performance
WOD 1
Back Squat
1 x 5 @ 65%
1 x 5 @ 75%
1 x AMAP @ 85%
*percentages based on 90% 1RM
WOD 2
Complete the following
50 SA OH Walking Lunges
25 C2B Pull Ups
50 DB Step Ups
25 C2B Pull Ups
*DB Weight & Box Height: 22.5/15KG & 24”/20”