Pre WOD
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 78-80%
*Set 5 – 3 reps @ 83-85%
*Set 6 – 1 rep @ 88-90%
If you made all sets at the prescribed percentages last week, please use 2% more weight this week for each set.
WOD
Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)
Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04
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