July 5th, 2016


Today’s WOD

A. Back squat – go every 2 min for 5 sets: 6@65%, 4@75%, 2@85%, 2@90%, 1@95%

B. 1 max unbroken set @ 87% of your 1RM – 1 set


For time:

40 wall balls

400m run

40 burpees

400m run

40 wall balls

4 min plank on hands – this can be broken up as needed, just accumulate 4 min total



  • you may be getting sick of this back squat test, but we’re almost through it! We’ll do 90% soon, then some testing.
  • Metcon should be a strong steady effort with short rests.

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