Tuesday, 7 September WOD

Warm-up

  • 3:00 Row
  • Tabata Air Squat
    • 8 Rounds
      • 0:20 ON
      • 0:10 OFF

Strength

  • Back Squat 3-3-3
  • Use the heaviest weight you can for each set.
  • Rest 2 mins between sets.

70-75% 1RM

METCON

  • For time:
    • Row, 500 m
    • 21 Back Squats, 225/155 lbs
    • Row, 500 m
    • 15 Back Squats, 225/155 lbs
    • Row, 500 m
    • 9 Back Squats, 225/155 lbs

Scaling Options: Scale the back squat weight to something you can hold unbroken or 2/3 sets each time.

Time Cap: 16 mins

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