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SWOD
Wendler Program Notes:
Determine your “base number”. Base number= 90% of your (1RM + 10lbs).
“+” denotes do that number of reps and then as many as you can until failure
Back Squat: 5,3,1
Set 1: 5 reps at 75% of base number
Set 2: 3 reps at 85% of base number
Set 3: 1+ reps at 95% of base number
WOD
AMRAP 14 min
8 Knee Jump into Slam w/Slam Ball (30/20)
10 Slam Ball Overhead Lunges (30/20)
12 Russian Twists w/Slam Ball (30/20)
100m run w/Slam Ball