Monday 20201123

Announcement

Happy Birthday Brendan Smith!!

Warm-up – Warm-up (No Measure)

2 ROUNDS

10 Up-Downs
10 Groiners
10 BW Squats
5 Push-Ups

Into…

1 ROUND

5 Good Mornings + 5 Kang Squats
10 Elbow Punches + 5 Front Squats
5 Burpees
5 Kip Swings

Strength – Back Squat (1×4 / 1×4 / 1×4+)

BACK SQUAT

1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout – Metcon (Time)

2 SETS

15-12-9

Front Squat (115/75)|(75/55)
Burpee Pull-Up

-Rest 1:00 b/t Sets-

(Score is Time)

Posted in WOD

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