WOD:

1) Back Squat: 3 x 5 @ 75% of 1RM + Additional Load

Warm-up as needed, upon starting your working sets rest 90 seconds between sets. Add load based on the following…

Barely was able to make it through the sets…Add 0-5lbs on all sets.

Sets were difficult but was able to work through them…Add 5-10lbs on all sets.

Weight felt relatively easy to work through…Add 10-15lbs on all sets.

2) Front Squat: 3 x 5 @ 70% of 1RM + Additional Load

Warm-up as needed, upon starting your working sets rest 90 seconds between sets. Add load based on the following…

Barely was able to make it through the sets…Add 0-5lbs on all sets.

Sets were difficult but was able to work through them…Add 5-10lbs on all sets.

Weight felt relatively easy to work through…Add 10-15lbs on all sets.

3) 12 minute AMRAP:

200m Run

10 Overhead Squats 135/95

For results post weights of each set of Squats and Rounds plus Reps completed for Met-con along with any scaling used.

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