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SWOD de-load
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your 1RM.
“+” denotes do that number of reps and then as many as you can until failure
Back Squat: 3×5
Set 1: 5 reps at 40% of base number
Set 2: 5 reps at 50% of base number
Set 3: 5 reps at 60% of base number
WOD
3 Rounds of “Cindy”
100M Dash
rest 1 min
4 Rounds
Slowest round is your score*
*May be helpful to bring a stopwatch
**Or take a tally board and write down your start/stop times and do math after
your brain starts working again