Announcements:
- FRIDAY NIGHT LIGHTS AT MISSION GORGE THIS WEEK!
- What is the CrossFit Open?
External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD de-load Week 4 Back Squat* (15 min)
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
1 min max effort at each station, 30 sec rest:
Sandbag tosses (80/60)
Squat Snatches (135/95)
Burpee Box Jumps (24/20)
2 for 1 Wall balls (20/14)
3 Rounds for total reps