12 x 3 box squats at 70% - SPEED SQUAT DAY Workout
12 sets of 3 FAST Box Squats - Explosive and Fast
Do the sets on the minute (I wore NO gear/ belt at all)
I started with a decent warm up with DUs, stretching and burgener warmup
45 lb bar x 5
95 lbs x 5
95 lbs x 5 off the box
135 x 5
165 x 5
185 x 3 first set only
WOD:
205 x 3 for 3 sets
215 x 3 for 9 sets
Post WOD took about 2-3 mintues and then did a super low and controlled set of 10 reps of 135 lbs
Stretched out and did a little rotator cuff work with really light dumbells
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