Wednesday, 15 July 2009

Legs are gonna burn - WoD - 13/7/09

Ballistic warmup

100 body weight back squats - scale to suit

working with a parnter you complete the squats in blocks of 5, alternating after 5 reps

with a beeper set at 2 min intervals, when it beeps perform 10 burpees GS

continue this protocol till you reach 50 squats - perform a 1 mile run

then continue with the squats/burpees till you complete a further 50 back squats

= burnt legs

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