WOD:

1) Back Squat: 1 x 5 @ 65%, 3 x 5 @ 75%

Rest 90 seconds between sets.

2) Front Squat: 4 x 5 @ 65%

Rest 90 seconds between sets, including the transition from Back Squats to Front Squats

3) Every 4 minutes for 3 rounds:

25 Dumbbell Thrusters 35/25

25 Pull-ups

Score for this workout is total rest earned.

Extra Work:

4) Barbell Lunges: 3 x 5/side

Rest 90 seconds between sets.

5) Reverse Hyper: 3 x 25

Rest 90 seconds between sets.

For results post weight of each set of Squats and total rest earned in Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc.

Post Results/Thoughts To Comments