Friday, 3 November WOD

Warm-up

  • 2 Rounds
    • 1:00 Row
    • 15 Air Squats / DB Goblet Squats (rd2)
    • 10 Hollow Rocks / Kip Swings (rd2)
    • 5 Double DB Strict Press (light)

STRENGTH

  • Back Squat 5-3-ME Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • Set 1: 75% of 90%
  • Set 2: 85% of 90%
  • Set 3: 95% of 90%
  • Looking for 1-3 reps for the max reps today! All percentages based off 90%

METCON

  • 5 rounds for time of:
    • Row, 500 m
    • 12 Push Press, 135/95 lbs
    • 9 Bar Muscle-ups
    • Rest 1 min

Scaling Options: Use a push press weight that is moderate/light and you can keep unbroken. For the bar muscle up pick a number you can do in 1-2 sets. If needed sub 9 TTB if you don’t have BMUs for today!

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