Team training.  Over Head Squat.

Wednesday WODS

Pre WOD 
5×2 High Box Jump
Rest :30-1:00 Between Sets
 Goal is being explosive off the ground!
WOD 1:
5×5
Deadlift @ 75-80% 1rm
Rest at least 90 seconds between sets.
WOD 2:
Depending on your coaches instruction you may start this on your own if your classmates are still working on their 5×5.
Sprint.
3 Rounds
8 Deadlift 135/95
300m Row or Ski or Run
Post WOD:
200m Walk
Stretch

 9:30 and 10:30 WOD and Daycare

Challenge:10-8-6-4-2 Pull-Ups & Push-Ups . 10min time cap.
Wod:3rds for time
10 Shoulder to Overhead 95/65#
20 Floor Wipers (10 ea side)
200m Barbell Carry

2 Comments

  1. That’s one good looking OH squat Cerruti ;) Good luck at regionals! Schedule permitting, I might come back to SLC and cheer all you guys on. Hope you’re keeping that 12:30pm class in check!

  2. John-O! Come see us soon! Hope all is well in Denver!

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