C-WOD Monday 8.27.12

1. Box Squat
work up to a 1 rep max – Box set up at parallel.

2.  Back Squat Medley
10 reps at 30%
10 reps at 40%
10 reps at 50%
10 reps at 60%
Max reps at 60%
Percentages of 1RM “free” Back Squat that we established at the beginning of this program.  Rest as needed between sets.  Gold standard is 30+ reps on the last set.  This is taken from Tom Platz’s Squat Training program.

3.  Glute Ham Raises
3 x 6-10