WOD Fri Aug 7

Strength

Back Squats

12 Reps @ 91% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat
3 Reps @ 106% of 10RM Back Squat

If you do not have a 10RM to go off of, build to a heavy set of 12, add weight and do a heavy set of 9, repeat for a set of 3. We will not have much time today, use your rest periods to set up for and warm up the movements in the next part of the workout.

Work

“Free Agent”

6 Rounds For Time:
200m Run
21 Wallballs @ 20/14
15 Kettlebell Swings @ 24/16
9 Chest to Bar Pull-ups

All movements should be close to unbroken/unbroken so that each round can be completed in under 3 minutes, time cap of 20 minutes.