Wednesday 5-18-16

WARM UP 3X
1 min jump rope
10 mountain climbers
10 X Goblet squat
10X lat pull downs
10X lunge w trunk twist
STRENGTH
BACKSQUAT off of 90% of training max
5 X 75 %
3 X 85 %
1 X 95%

WOD
JUMPING BLACKJACK”😜
For Time
20 DU ,1 AIR SQUAT
19 DU , 2 SQUATS
18 DU,3 SQUATS
…continue this pattern until…
2 DU, 19 SQUATS
1 DU, 20 SQUATS
*20 DU X 3=60SU*
Each round consists of 21 reps (aka: “blackjack”)

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