Mobility
Dynamic
STRENGTH
Wendler Week Two- Over Head Squat
Work off 90% of your 1 RM. This is week two. Consult with your coach if you do not have a 1RM or know what you did last week. Please keep track of what you do.
3 reps at 70%
3 reps at 80%
3+ reps minimum at 90% (AMRAP)
If you do not have a WOD book there are sheets available to keep track of what you do.
WOD
5 Rounds
10 Front Squat (135/95)(115/65)(94/45)
30 Double Unders
Cash Out
Crossfit Endurance – Long Intervals
Choose ONE of the Following Sports:
Swim: 2-4 x 400 w/3:00 rest
Bike: 3-6 x 4:00w/42 min spin/rest between
Run: 2-4 x 1000m w/ 3:00 rest (hold to within 3-5 sec)
Row: 2-4 x 1200m w/3:00 rest(hold to within 3-5 sec)