WOD-
D8 of Squat program.
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
1 x AMRAP @ 90%
5 x 5 @ 70%
The percentages below are based on your 3 Rep Back Squat + 20 pounds
Take the 3 rep weight you used on D1 and add 20# to that number. Then calculate your %’s based on
the 3 rep + 20# number.
During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.
SPRINT-
Annie on the Run:
50 Ab Mat Sit Ups
50 Double Unders
Run 400 Meters
40 Ab Mat Sit Ups
40 Double Unders
Run 400 Meters
30 Ab Mat Sit Ups
30 Double Unders
Run 400 Meters
20 Ab Mat Sit Ups
20 Double Unders
Run 400 Meters
10 Ab Mat Sit Ups
10 Double Unders
Run 400 Meters
