WOD:

1) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%

Warm-up as deemed fit. Rest 90 seconds between sets.

2) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%

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

3a) 3 minute AMRAP:

Wall Balls 20/14

Rest 1 minute

3b) 2 minute AMRAP:

Rope Climb 15ft

3c) 3 minute AMRAP:

10 Hang Power Snatch 75/53

20 Double-unders

Rest 1 minute

3d) 2 minute AMRAP:

Kettlebell Swings 70/53

There is only rest between 2 of the parts a-b, and c-d. This is a total of a 12 minute workout/effort. If you made-up, or did 13.3 on Sunday, part a should be 3 minutes of Burpees instead of Wall Balls. Substitution for Rope Climbs is Pull-ups.

Extra Work:

4) Reverse Hyper: 3 x 15

Rest 90 seconds. Heavy as possible.

5) Hollow Position: Accumulate 3 minutes

Keep track of number of attempts and total time to complete.

For results post weight of each set of Squats, and total reps for each individual section of the Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc.

Post Results/Thoughts To Comments