Skill: Back Squat, Strict Press during Warm Up
(if there are more than 7 people in class you will be paired up to work on your Back Squats)
(everyone needs a bar at the start of class)
You will have 10 minutes to find your 3RM Back Squat (5,5,3,3,3) Updated: 3RM
WOD: 3 rounds of:
10 Strict Press (95/65)
15 Goblet Squats (70/45)
20 Air Squats (for speed)
30 Burpees
40 SSJ (1 for 1)
50 HRPU
Round 1 you have 4 Min to Complete as much work as possible (if you finish the 50 HRPU record your time and stop)
Round 2 you have 6 Min to Complete as much work as possible (if you finish the 50 HRPU record your time and stop)
Round 3 you have 10 Min to complete as much work as possible (if you finish the 50 HRPU record your time and stop)
*each round starts with 10 Strict Presses
*there is a 1 minute rest in between rounds
*record your reps for each round
*do not pick up where you left off
*each round will have a separate score
