WHITEBOARD – 20 April 2015

Back Squat: 3 sets of 1
*5 second negative and 2 second hold in bottom Use approximate 90%
**After 3 sets build to a max 1 rep squat with no pause! 

 Then: 

10 Minute AMRAP:
5 dead hang pull-ups
10 kettle bell swings 55/35 (Full Extension)
5 Goblet Squats (55/35lbs)
10 Weighted sit-ups (55/35lbs)  

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Comments
2 Responses to “WHITEBOARD – 20 April 2015”
  1. Kevin Olds says:

    Back Squat: 415# (PR)
    WOD: 4 rounds + 5 + 10 + 5 + 2

  2. kemm says:

    300# PR

    6 +5

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