1/27/2020 – WOD

Strength
a) Back Squat – Work up to a heavy single
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b

Conditioning
18 Min AMRAP – Tribute to Kobe Bryant
5 Squat Cleans (70%)
8 (1 HR Push-up + 1 Bar Facing Burpee)
24/18 Cal Assault Bike

WOD Notes: The rep scheme stands for: 18 All Star Games / 5 Championships / Jersey #8 & #24. RX weights would be 225/155#. Cleans should feel relatively heavy to where they take 30-40 sec each rd. Heats will run 90 sec later.

Assistance
a) Weighted Plank – 5 sets: 1 min on / 1 min off
b) Barbell Bicep Curls – 4×10 (5 sec eccentric)

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