Tuesday, 6 July WOD

Warm-up

• 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