04 Oct WOD October 4th 2012
Posted at 07:39h
in
WOD
by Duncan
Warm up to 70% of your 1RM back squat.
| Strength: Back squat. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM. |
Last set is a burn out set.
| Work Capacity: Complete 5 rounds for time of the following… |
| Run 400m |
| 15x Overhead squat (95#/65#) |
| *If at any time during this work capacity you re-rack/put down the |
| bar while performing |
| your 15 overhead squats, perform a 20 burpee penalty at the end |
| of the workout. |
|
No Comments