7/1/19

Strength

Back Squat

Tempo 4-4-0-1 4x5 50% of 1RM

4 Sec. Descend, 4 Sec Pause at Bottom,

Explosive Ascend, 1 Sec. Pause at Top.

WOD

Crossfit/ Konafit

50 Wall Balls 20lb./14lb.

40 American Kettle Bell Swings 53lb./35lb.

30 Toes to Bar

20 Plate Burpees 45lb./25lb.

10 Bar Muscle-Ups

Konafit

Same as Crossfit.

Adjust Weights as Needed