Wednesday, 11 August WOD

Warm-up

• 200m Row
• 2 Rounds
  • 10 KB Russian Swings / 10 American Swings
  • 10 Goblet Squats
  • 30 Single Unders
  • 200m Row
  • 1:00 Squat Hold
  • 5 Squat Jumps

Strength

• Back Squat 1×10 at 50% 1RM
• Back Squat 1×5 at 65% 1RM
• Back Squat 1×3 at 70% 1RM
• Back Squat 1×3 at 80% 1RM
• Back Squat 1×3 at 80% 1RM
• Back Squat 1×10 at 70% 1RM
• Rest as needed between sets.

METCON

• 4 rounds, 2:30 each, for max reps of:
  • 25/20 Cal Row
  • 10 Toes to bar
  • max reps in remaining time Power Cleans, 185/125 lbs
  • Rest 2:30