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WOD 7/26/16 , July 25, 2016

- WOD -

Back Squat 3 x 5

Work to 90% of your 5RM, and then repeat that weight for 3 rounds of 5 reps. If you finish early, break down to a light weight and continue squatting.

7/26/16

For Time
2 Rope Climbs (sub 5 strict pull ups or 5 very inverted ring rows)
then
21-15-9
Overhead Squats (95/65)(75/55)
Sit Ups
then
400m Run

Time Cap = 15 minutes

Cash Out: 3x5 Ring Dip Negatives

- ENDURANCE -


Vern

Vern

50 Pull-ups
Run 400m
100 Push-ups
Run 400m
150 Ab Mat Sit-ups
Run 400m
200 Squats
Run 400m
250 Double-unders