Week 7 and we go deep and heavy today in the back squat. Then a decent hit out involving box jumps, thrusters and burpees that will require pacing and a consistent approach.
STRENGTH
Back Squat
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep @ 95%
Accessory :
x 8 DB Rows
x 5 GHD Hip Extension (5s pause at top)
WOD
” Rahoi ”
AMRAP in 12 minutes:
•12 Box Jump (50/60 cm)
•6 Thruster (42.5/30)
•6 Bar-facing burpee