July 18th, 2016

IMG_4883

Today’s WOD

A. Back squat – build to a 1RM in 15 min. Suggested loading:

10 @ bar

6-8 @ 30%

4-6 @ 50%

2-4 @ 70%

2-3 @ 85%

1 @ 90-95%

1 @ 95-100%

1 @ 101-105%

+

In teams of 2, with 1 person working at a time – 10 min AMRAP

200m run

8 Front squats @ 185/125 (60%)

Immediately into:

In teams of 2, with 1 person working at a time – 10 min AMRAP

200m row

8 Squat clean thrusters @ 135/95 (60%)

 

Notes:

– see if anyone has improved their back squats over the past 6 weeks!

– If you’re stuck alone on the AMRAP, do a 1:1 work:rest ratio, total rounds for the 2 is your score

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