Strength WOD
12 min to find your 1 RM Back Squat
(it might not be your true 1 Rep because the time domain is short, but just get heavy)
Max Back Squats in 1 min (with 70 % of your 1 RM, just estimate it does not have to be exact)
Rest 30 Seconds
Max back Squats in 1 min (with 60% of your 1 RM, remember to just estimate if you need to)
(the transition is quick so be ready to strip the weights and start squatting again)
(score total number of both sets, put weigh in the notes)
WOD
750 M Row
30 Pull ups
25 Thrusters (95/65)
20 Burpees over the Bar
-For Time-
(15 min cap, this should be a sprint all the way through)
A shot from 5:30 am Monday Fran….Paul, Alex, Eric, Angela, Shawn and
Competitors WOD
Back Squat- Same as above
WOD
1000 M Row
40 Pull ups
30 Thrusters (115/75)
20 Lateral Burpees
(15 min cap, go fast or scale)