WOD…Feb 21st…Box Squat!

By February 20, 2014 wod No Comments

Strength – 10 x 2 Box Squat @ 2x1x1(60-80%) , all about speed, you can work up in weight as the workout goes on.  Box should be set right at parallel.   2x1x1 = TEMPO: 2sec Down, 1sec Pause @ bottom, fast as possible up, 1sec between reps

12 min AMRAP

10 – OHS – 95/55#

20 – KB Swing – 24/16K

1 – Rope Climb or 3 HoH

 

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