Wednesday – 200603

Wednesday – 200603

SWOD

Back Squat
1 x 5 @ 67.5%
1 x 3 @ 76.5%
1 x AMRAP @ 85.5% (minimum 1 reps)

At-home SWOD

Back Squat
3 x 5 @ a 5353 TEMPO

Note: Use whatever weight you’ve got and stick to the TEMPO!

WOD

Complete as many reps as possible in 20 minutes of:
Unbroken Overhead Squats (95/65)
Run 200m

Note: Run 200m every time the bar lowered from the overhead position. Score is total Overhead Squats performed in the 20 minutes.

……….

BURN

25 Minute AMRAP of:
50 Squat Back Lunge Stand
40 Sit Ups
30 15/15 Front Leg Hops
20 Ring/Box Dips

Notes: For the Front leg hops use a 45 pound plate

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