WOD October 4th 2012

WOD October 4th 2012

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.


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