Strength
Back Squat – 5×3 @ 85%
—Weight should be slightly heavier than your last week of 5×5
Conditioning
5 Rounds
4 Thrusters 205/125lb
12 Box Jump Overs 24/20″
Row 300m
—Rest 90 sec between Rds
WOD Notes: Each round is 95%+ effort. Thrusters should be heavy each round, but not a 4 rep max. For the strength, some of you will be maxing out if you are a week behind.
Reminder
1) Old Rage Sweatshirts are $30
2) Rage T-Shirts are $20
3) Mil Spec Jump Ropes are $35
Blaire, Nicole, Nina