04 Oct WOD – Friday, October 5th

STRENGTH:

Cossack Squat
3 X 10-12 Reps Total

-Super Set-

Kneeling Filly Press
3 X 8-10 Each Arm

*Kossack Scale: Stack plates to sit/touch if unable to maintain position

WOD:

14 MIN ALT. EMOM
15 Wall Balls 20/14
12 Box Jumps 24/20

*Scale the reps/MB weight to something manageable within :40 sec each minute for every round.

* Reminder, we will be re-starting the “Wendler 5-3-1” strength cycle October 8th. Please make time to test your 1 rep maxes before we begin! We will be doing it for back squat, strict press (not push press), and deadlift. It will be important to keep track of the weights you do each week, and how many reps you get in the last set. We will do this for 2 cycles (8 weeks) before testing 1 rep max.

See week program skeleton HERE.

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