"Never Forget"

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BACK SQUAT

10 – 8 – 6 – 8 – 10 Repetitions (Week 4 of 4)

·      Repeating the volume from last week, and increasing the percentages by 3% on each set.

Every 3min:

10 Repetitions @ 66% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

6 Repetitions @ 76% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

10 Repetitions @ 66% of estimated 1RM

 

"Never Forget!"

Partner WOD: reps split between partners.

343 Double Unders

125 Mountain Climbers

93 Kettlebell swings 70/53

60 Overhead lunges 45/25

 

Recovery: If athletes have time to gather after the workout, get everyone together and accomplish: 343 Stair Climb (343 weighted step ups)

 ·      Combined effort with EVERYONE is class. This is YOUR crew! Work together and accomplish the task as a team! There is no set weight. Your personal choice. Examples: dumbbells, kettle bells, weight vest, barbell or sandbag.

 

Zachary Hamilton