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“Three Reasons to Cool Down After Your WOD” – Box Life Mag

h/t – Kyle

Register HERE for the Sept 21st Competition!

PART 1:

In 20 Min find a 3 Rep Front Squat Max

or

If you know your 1 RM, perform the following:

Every 2 minutes, for 16 minutes (8 sets):

*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

PART 2:

3 Rounds for time of:

Run 1 Lap
15 Wall Balls 20/14
15 Heavy Russian Swings*

*The last rep has to be placed down and if the KB tips over, the athlete has to redo 1 rep.

PART 3: Group Stretch

-OR-

OLY WOD WEEK 3 / DAY 3

Clean Pull

3 Sets of 3 Reps @ 85%

Power Clean

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
3 Sets of 1 Rep @ 75%

Clean (squat)

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%

Split Jerk (off the rack)

3 Sets of 2 Reps @ 80%