*Our 2nd Annual “Leave Your Inov-8’s At Home Party” is this weekend. If you haven’t purchased tickets already please do so soon. Ticket sales will close Wednesday night. Purchase them in the gym or at the link below.

http://clients.mindbodyonline.com/ws.asp?studioid=20238&stype=-8

WOD:

1) Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%

Warm-up as deemed fit. Upon starting rest no more than 90 seconds between sets.

2) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Rest only 90 seconds between sets, including your transition from Back Squat to Front Squat.

3) 5 rounds AQAP:

5 Squat Clean Thrusters 135/95

10 Toes-to-bar

Posted this before, but always a great video to watch

4) Bar Muscle-up: 10 minutes EMOTM

Pick a number of reps that you can sustain. Scale with a band, or work a difficult Pull-up variation.

5) Band Pull-aparts: 3 x 12

Rest 90 seconds between sets.

For results post weight for all sets of Squats, and time to complete Met-con along with any scaling used. If you did Extra Work post reps/thoughts.

Post Results/Thoughts To Comments