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

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