MAX EFFORT:
Back Squat
5 @ empty bar (warm-up)
5 @ 40% (warm-up)
5 @ 55%
5 @ 63%
5 @ 70%
5 @ 77%
5 @ 85%
METCON:
For time:
21 deadlifts (1.0x body weight)
40 double unders (3x single unders)
21 burpees
15 deadlifts
30 double unders
15 burpees
9 deadlifts
20 double unders
9 burpees
Coaches note: You do not have to clap at the top of your burpees. However, you DO have to jump at least 6 inches off the ground. "Credit card jumps" will not be counted.
Post back squat loads and metcon times to comments.
Nalu and Kim mid-burpee
Lori jumping, Oran pulling
1 comments:
Great WOD. I'm loving the strength stuff and really enjoying the metcon WOD's too. Thanks for all the effort.
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