8/7/12

Warm Up:

5 minute row

Xfit SWOD:

Session 3, week #2 Squat

First set @ 70% (3 reps)
Second set @ 80% (3 reps)
Third set @ 90% (3 reps or more)
Forth set @ 50-55% (5×10 reps)

Then…
3 rounds of:
10 tire flips (flips Rx’d, jump through scaled)
20 sledgehammer swings (may substitute ring push up’s if there’s too much bounce)
30 ring pulls
Recover fully after each round.

Post weight to comments.