SWOD:
Back Squat
Work up to 80% of 1RM then do
5X3
add 10 lbs then do
2X2
WOD:
5 rounds for time-
25 wall-balls 20/14
10 pull-ups
*If you can’t do the pull-ups in at least 2 sets do strict ring rows as a substitution
Proudly Forging Elite Fitness in the US Forces Korea Community
SWOD:
Back Squat
Work up to 80% of 1RM then do
5X3
add 10 lbs then do
2X2
WOD:
5 rounds for time-
25 wall-balls 20/14
10 pull-ups
*If you can’t do the pull-ups in at least 2 sets do strict ring rows as a substitution
