4/5/12

Warm Up:

Tabata run 8 speed / 8 incline
5 minute Burgener Warm Up and/or MWOD

Xfit SWOD:

5-3-1 Wendler Back Squat

week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. Final “deload” phase, 5 sets of 10 @ 50%. If you do not have a 1RM established, use this class to find your 1RM Back Squat.

For time;
Benchmack WOD “Jackie”

1000M Row
50 Thrusters (45#)
30 Pull Up’s

Post weight and benchmark time to comments.