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--SWOD--
(CF7C Iron Legs week#3)
10RM Back Squat
-then 10@95% and 10@90%
--THE WOD--
"Tabata"
1) KBS (53/35)
Rest 1 min
2) Sit-ups
Rest 1 min
3) Air Squats
*tabata is 8 Rounds of 20 sec on 10 sec off. Resting 1 min between each exercise. Your score for the wod is the lowest round of each exercise added together
Example.
KBS
Rd 1- 15
Rd 2- 12
Rd 3- 12
Rd 4- 10
Rd 5- 10
Rd 6- 10
Rd 7- 10
Rd 8- 9
=the. Your score would be 9 reps for the KBS round
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