June 20th, 2016


Today’s WOD

A. Back squats – 10 min to build to 90% of your max for 1 rep (suggested 6 @ 65, 4 @ 75, 2 @ 80, 2 @ 85, 1 @ 90)

B. 1 attempt of AMRAP back squats @ 85% of max weight (Use personal best as guide). No long pauses, single breath at the top only. Goal is to beat reps achieved from last week


Go every 4 min x 5 sets

Row 300/250 OR Run 300

Walking lunges with 115/75 in front rack position x 20 steps


– look familiar? Well the first part should, but now that you’ve done this, do it better!

– get the work done in metcon with 45-60 sec + of rest so you can repeat it…this could be one of those really bad sore legs day

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