Wednesday 20200923

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats

Into…

3 ROUNDS

:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty barbell

Workout – “NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)

Cool Down – Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads & IT Band (L/R)

(No Measure)

Posted in WOD

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