Warmup

Strength

7 sets

Tempo back squats

7 sec down 3 sec pause in bottom

1-58%

2-60%

3-62%

4-64%

5-66%

6-68%

7-70%

WOD

WALL STREET

3 Rounds:

800m Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14) Females to 9′

In “Wall Street“, we have a triplet a medium distance run and two light weightlifting movements. Stimulus wise, we are looking for a kettlebell light enough so that we could complete 30+ unbroken reps. This should be on the lighter side. Inside that set of 40, we are very confident we could do it in 2 or less sets. On the wallball, same stimulus… we are confident we could complete it in two or less sets if we had to.