WOD: Friday

*Please don’t forget that validation for 14.5 start at 4.00pm and will go through until we’re done.  Also please don’t forget to dress up for the chance to win some great prizes and to support our Kokoda crew – it should be a good fun night.  Further validations will happen between 7-9am on Saturday however we will not be running the Sunday afternoon session this week.  If you can’t make the Friday or Saturday (for a good reason), please let us know and we’ll do our best to get you validated on Monday or Tuesday morning.

A. Overhead Squat 5-5-5-5-5

B. Front Squat 3-3-3-3-3

C. Back Squat 1-1-1-1-1

Tips: Work to a starting weight on the overhead squat and then use strictly five sets to build to a 5RM.  Once you have performed five sets on the OHS, move to the front squat and use strictly 5 sets to build to a 3RM repeat the process for the back squat.  You should be able to increase the weight on each of the fifteen sets.

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