05.10.2018 WOD

A. Mobility & Warm-up

B. Tempo Squats

20×0 (2 sec down, then explode)

“Wave Load” – As the reps descend you increase your weight. The SECOND time you perform a particular set be sure to increase the load from FIRST set.

Example
1×3 @ 135
1×2 @ 185
1×1 @ 205
1×3 @ 145
1×2 @ 195
1×1 @ 215

C. WOD
4 rounds for time of:
400m Row / 100 Double-unders (alternate rounds
5 Muscle-ups or 12 Strict Pull-ups
5 Hang Power Snatch (115/75) (Rx+ Squat Snatch)