Thursday 8th May 2014 – WOD

7th May 2014

dynamic Dynamic effort 1

WOD 1

Mobility

In 20 mins warm up and est: 

  • 11 x 2 Back Squats @ 2.5KG heavier than last weeks dynamic weight, or 70% of your 1 RM

* Lifts are Defined as, “Lifting a non-maximal load with the highest attainable speed”

* 30 – 50 secs rest between sets

WOD 2

4 rounds E3MO3M:

  • 20 Pistols / 30 Air squats
  • 10 Hang Power snatch @ 40 / 30kg
  • 15 Box Jumps @ 30 / 24″

 

 

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