NEWS

DCF North Opens TODAY!! See schedule HERE

WOD

Overhead Squat
5×3, across

“Team Series Event 4”
With a partner
5 Rounds
50 Double Unders
50′ Single Arm Dumbbell Overhead Lunges (50/35)

WOD Guidance & Goal: For the overhead squats, warm up to 80-85% of your 1 rep max (or a moderately heavy weight) and do that same weight for all 5 sets. For the metabolic portion of the workout, the double unders or 75 single unders are done separately. Once both athletes finish jumping, one athlete will lunge 25′, then athlete 2 will follow. Then same on the way back. Choose a weight you can do 25′ of lunges unbroken.

Post Weight and Time to Comments.

BARBELL CLUB

6:30a DCF Wayland

3 hang power snatch 70-80%
5 sets

1 hang power snatch 90%
5 sets