WOD 05/15/17

A1: 2-3 RFQ of:

10 Banded Wall Press DeadBug
10 Banded Clamshells
10 GHD Back Extension

A2: 5 Minute AMRAP of:

200M Run
12 Box Jump Over (24/20″)
10 Each Alternating Walking Lunges

B: Overhead Squat – 1 @80-90% EMOM X 10

5 Minutes TO WU + 1 @80-90% EMOM X 10 Minutes (% of Heaviest OHS from 05/08/17) Building up heavy with no misses @21X1; Rest as needed.

C: Back Squat – 5@65 + 5/5@75 + 5/5/5@85%

Base % off of Training Max= 1Rm X .85% of most recent 1Rm From 12/02/16/ Take TM and multiply by corresponding %. @20X1; Rest 90-180 Seconds Between Sets

D: 3 Rounds of:

60M Farmer Carry (24/16KgX2); 60 Seconds Rest
12 K.B. DeadLift; 30 Seconds Rets
12/10 GHD Sit Up