145 Webster St, Hanover, MA
(Rt. 53 behind Stop & Shop)
617-633-4871

FRIDAY 4.21.17 »

Strength

Wide Stance Box Squat:

8 x 3 @55-65%, every 60s.
– use 13-15″ Box.
– +5% from last week.
– Ensure each set is done explosively + athletes sit back on the box
– If you’re able to set-up bands use them and use 45-55% for all sets.
– This % is of your athletes 1RM Back Squat.

WOD

“Open WOD 13.3”
AMRAP 12:

150 Wallballs (20, 14) (10′, 9′)
90 Double Unders
30 Ring Muscle-ups

L2: (14, 10) (DU Attempts)
L1: (10, 8) (180 Singles)
*Score = total reps

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