240916 ~ Unbroken

Strength:

Backsquat:

Every 2 min x 6 min:

10 @ 50%

5 @ 60%

5 @ 70%

5 @ 80%

** We will be testing a true 1RM next week!**

then...

Every 90s x 3 min

3 Sets to work up to a 5RM Split Jerk

Rest 2 min

then...

1 ME UB Set @ 80% above

Conditioning:

2014 Granite Games WOD #2

"Unbroken"

For Time:
50 Double Unders (Unbroken)
20 Shoulder to OH (145/95)
30 Box Jumps (24/20)
40 Pull-ups
50 Unbroken Double Unders
40 Pull-ups
30 Box Jumps (24/20)
20 Shoulder to OH (145/95)
50 Double Unders (Unbroken)

16 min cap!

Cash Out:

For Time:

1 mile run (4.5 laps)

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