WOD 8/9/16

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Skill/Strength

Dynamic BSQ

55-60% Bar Weight

30-35% Chain Weight

2 Reps every :45 Seconds for 12 Rounds

Accessory: 1 DL (60% of 1RM)

Every :30 Seconds for 10 Rounds

WOD

Tabata

:20/:10 x 8 (not alternating movements)

Banded KB Swings (53/35)

Sit Ups

Rows (meters)

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Coach’s Notes

BSQ: Back Squat

KB: Kettlebell

DL: Dead Lift

Tabata: :20 seconds of work, followed by :10 seconds rest for 8 Rounds[/vc_column_text][/vc_column][/vc_row]