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W.O.D. Monday 8-4-2014 This will begin 10…

"Strengthen Your Brothers"

W.O.D. Monday 8-4-2014 This will begin 10…

W.O.D. Monday 8-4-2014

This will begin 10 weeks of dedicated strength work. You will again become familiar with Volcano style programming.

A stronger body will perform better. Better performance means increased fitness.

Back squat Volcano:

Work for a 3RM, 2RM, 1RM.
Concentrate on volume (sets x reps). More volume = more load = greater adaptation. The 3’s are the most important.

WOD – 3 rounds for time:
30 step overhead lunge 45/25
20 wall balls 20/14
10 box jumps 30/24