
GlickFit WOD 10/11/16
WOD 10/11/16
Warm Up
30 Goblet Squat
30 step up
30 leg extension
30 side to side lunge
1) Box Squat work up to heavy 3 X 3 then drop weight by 15% and do 3 X 6
2) Barbell Split Squat 5 X 10
3) Dead Stop Trap Bar Dead Quad Intent 4 X 8
4) 3 rounds
KB Step Up 10 reps each leg
Super set with
Side Med Ball Slam 20 reps
90 second rest
5) Leg Extension 4 X 25 20×1 Tempo
6) Calve Raise 4 X 12
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