Wednesday 9/28/16

Wednesday 9/28/16


1. Back Squat

5 reps at 80%

3 reps at 85%

1 rep at 90%


2. WOD

Min 1-3: 10 Push Ups + 12 Back Squats (III-135/95, II-115/75, I-95/65)

Min 4: Rest

Min 5-7: 10 Push Ups + 10 Back Squats (III-155/105, II-135/95, I-115/75)

Min 8: Rest

Min 9-11: 10 Push Ups + 8 Back Squats (III-185/125, II-155/105, I-135/85)

*If 10 Push Ups are not allowing you to finish the Back Squats then lower the PU reps


LIII Version

Min 1-3: 4 Muscle Ups + 12 Back Squats (155/105)

Min 4: Rest

Min 5-7: 4 Muscle Ups + 10 Back Squats (185/125)

Min 8: Rest

Min 9-11: 4 Muscle Ups + 8 Back Squats (225/155)