Pausing Back Squats & Lurong WOD #4
Wednesday’s WOD
4 x 3 at 50-60% of your 1RM. 3 second pause at the bottom. Stay tight!
Level load across all 4 sets. (Don’t increase weigh!)
Lurong WOD #4
This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level). Weights and scaling info on board in gym.
Block 1
9 Thrusters
27 Double/Single Unders
Block 2
11 Thrusters
33 Double/Single Unders
Block 3
13 Thrusters
39 Double/Single Unders
Block 4
15 Thrusters
45 Double/Single Unders
Block 5
17 Thrusters
51 Double/Single Unders
Block 6
19 Thrusters
57 Double Unders/Single Unders
2014 09 30