September 8, 2016

Back Squat (1 x 1)

12 mins Time cap

5 reps @ 55%

5 reps @ 60%

5 reps @ 65%

3 reps @ 75%

3 reps @ 85%

THEN

1+ (AMRAP) @ 90~95%

Overhead Squat (4 EMOTM x 4 min)

-Warm-up to 75-80% 1 RM Overhead Squat and perform all sets with the same percentage

Metcon (Time)

3 RFT

200 m run

40 DU

11 OHS(95/63)

11 Abmats

2 Wall Climbs

1 Rope Climb

Rx+ (115/73), V-ups, 2 MU(Bar/Ring), Legless RC

Scale: DU w/ x2 Singles, Wall Climbs w/ 30 Mountain Climbers(L-R=1), Rope Climb w/ 3 Floor to Stand