4.15.13 "Supa"

SWOD:

Lunges - 1x8@40%, 2x8@50% of your 1RM Back Squat

Pullups - 3x8

Back Squats - 1x8@55%, 2x8@65%

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect. The last few reps of the heavier sets of 8 should be difficult, but not to failure.

-Coach Casey

WOD:

20 jumping pull ups
2 OHS 95/65
20 Jumping pull ups
4 OHS
20 Jumping pull ups
6 OHS
etc. 
for 14 min

-the doll