WOD: Wednesday 29/03/2017

**CrossFit Senior Teens @ 4.15pm**

Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

then:

In 5 mins:
Row 500m
15 Kettlebell Swings (16kg/24kg)
Max Reps Wall Balls (6kg/10kg)

Rest 2-3 Mins & repeat for two sets total.

Post weights and reps completed to comments.

Big Shout Out to this legend!! Sunday (along with Darryl!!) she completed yet another epic Triathlon and then proceeded to come back to the Box Monday and hit up CrossFit Open workout 17.5 - her first open wod RXD AND - pre-WOD the plan was to do a few rounds and see how she went... well she did more than a few - she finished just 35 double unders shy of the 10 rounds. I'm so proud of Vanessa - she is often very tough on herself with her training and I can never work out why because she is amazing!! Love your work buddy XX - Eve.