WOD Mon Mar 13, 2017

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)

Then…

15 calories row or bike
25 front squats
15 calories
25 shoulder to overhead
15 calories
25 thrusters
AMRAP calories

AMRAP in 10 minutes

Youw score is the total calories rowed in the last segment.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

Modify the thrusters by reducing the weight. For instance, you may do 75lbs for the front squats and shoulder to overhead but then reduce to 45 for the thrusters.

Then (optional)…

25 strict pullups for time

Cap of 4 minutes. If you don’t get 25 in 4 minutes, your score is your reps.