WOD: Monday 23/01/2017

Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%

Immediately followed by…

2 sets of:
Back Squat x 10 reps @ 70-75%
Rest 2 mins between sets.

then:

Four Rounds for Time of:
Row 500m
20m Walking Lunges with KB Farmer’s Carry (16kg/24kg KBs)
50 Double-Unders
20m Walking Lunges with KB Farmer’s Carry (16kg/24kg KBs)

Post weights and times to comments.

Happy Birthday to our resident Italian Stallion - Sebi!! Hope you have a great day mate!! 

Sebi has made up his own WOD too so if you get a chance - hit it up this week during Open Gym! It looks nasty!!

Sebi's B'day WOD
Buy in - 32 burpees
Followed by:
50 Double Unders
40 Thrusters (bar weight)
30 Pull Ups
20 Box Jump Overs
10 Ring Dips
20 Kettlebell Swings
30 Wall Balls
40 Sit Ups
50 Double Unders
Buy out -  run 400m