Wednesday 4-24-13

take a % of your 1 rep max OH squat and perform the following:

set 1:  amrap oh squat (80% of 1rm)

set 2: amrap front squat (90% of 1rm)

set 3: amrap back squat (100% of 1rm)

immediately following ea. set, perform as many ring rows as possible

Cash out:  (12 min from start to finish)

3 rounds:   2 min amrap db/kb walking lunge 45/30

goal is 100 steps per round – 2 min rest

SWOD:  oh squat  5-5-3-3-1-1

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