W.O.D. Monday 10-21-2013
Evolution in training happening at CF2232. Today will be the start of a 3 week wave using the Nemesis protocol from our friends at the Weightlifting Academy.
Warm Up (quickly and during workout)
Volcano + Black Hole
Squat – Work up to a 3RM and increase weight moving in reps of 2 until you reach a 2RM and increase in weight moving in reps of 1 until you reach today’s 1RM. Once this is complete take 75% of the 1RM and perform 21 reps in the least amount of sets as possible.
Rest 2 min
WOD – 9min AMRAP
3 Broad Jumps
20 Double Unders