Protected: WOD/Blog

Strength:

Back Squat-Build to 3 heavy sets of 3 reps with a 3 second pause at the bottom of each rep.

 

WOD:

9 min Ascending Ladder (2, 4, 6, 8… etc)

STOH 50/35

Back Squats 50/35

 

5 min rest

 

9 minutes to complete the first ladder but in reverse (whatever round and rep you make it to in the first 9 minutes, start there and work backwards down the ladder).

Aim to complete in under the 9 minute cap.