Monday 22.11.14 WOD

A. Back Squat

Build to a heavy 3 in 5 sets; rest as needed



Row 750@70-80% of 2k Row pace

21 Wall Ball Shots

rest 1 min

Purpose and Desired stimulus:

– Heavy Squats into volume dropsets ( wall balls)

– row capacity

– Open combo row/wall balls

– each interval should be fairly aggressive but sustainable across the 3 sets

– Heavy back squat should be based on feel for the day and with excellent form

Scale to ensure the desired purpose and stimulus are met with the folllowing

Scaling options:

– more reps; less weight on back squat for novice

– scale distance

– scale reps

– scale weight