WOD:

1) Back Squat: EMOTM perform 2 reps at 70% of your 1RM

For this exercise warm-up accordingly, and then perform 2 Back Squats at 70% of your 1RM Every-minute-on-the-minute for 10 minutes.


2) 6 minute AMRAP:
5 Hang Squat Cleans 155/105
10 Toes-to-bar

Rest exactly 4 minutes

3) AQAP:
400m Run x 2, with 2 minutes rest in between

Perform the 6 minute AMRAP. At 6 minutes a 4 minute Rest period starts. When 4 minutes is up Run 400m as fast as possible, then Rest 2 minutes, then Run 400m as fast as possible again.


For results post weight used for Back Squats, rounds plus reps for the met-con along with any scaling used, and time of fastest 400m Run (if you’re attacking the workout properly it should be your first run).


Post results/thoughts to comments

Awesome job today everybody. Way to build some solid volume at some heavier weights into that Back Squat. Those of you who aren’t hook grippers got a reminder yet again of what can happen to you’re forearms when you don’t hook grip it. Way to push it hard on the runs, many were floored and that’s exactly what should happen, you should be pushing as hard as you physically can when we do something like this. Cheers.