Tuesday, 6 July WOD


  • 2 Rounds
    • 1:00 Row
    • 1:00 Squat Hold
    • 20 PVC Pass throughs
    • 15 OH Squats

Strength/Skill: Back Squat

  • 5×1 Use the same weight for each set.
  • Rest 2 mins between sets.

80-85% 1RM Focus on speed and quality reps here.

Metcon: Descending Reps

27-21-15-9 reps, for time of:

  • Row Calorie
  • Overhead Squat, 95/65 lbs

No time cap, we should be anywhere around 6 to 15 minutes for this one. Scaling Options: If needed scale to front squat if due to injury or mobility issues, scale the weight so that you can keep at least sets or 7 at a time or more


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