Back squat
5set x 7 reps
Wod
Filthy fifty\dirty thirdy
Comp:
1. Back squat 65%x8x3, 70%x5, 75%x2x2, 80%x1
2. Bench press 70%x6x6
3.“Filthy 50″
50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 16\12 kg
Walking Lunge Steps
Knee To Elbows
Push Press 20 kg
,Hip Extensions
Wall Balls, 20/14
Burpees
Double unders
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