WOD Mon Jan 7, 2018

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

Add 10 lbs to your original training max (1 rep max minus 10%). Stop a couple reps short of failure on the + sets.

If you don’t know your one rep max, estimate on the light side. Talk to the trainer if you have any questions.

Then…

4 front squats
5 toes to bar
6 burpees over the bar

10 rounds

Option 1: 135/95
Option 2: 95/65
Option 3: 7 kb goblet squats instead of front squats; 8 situps instead of toes to bar
Option 1+: 155/105

Then (optional)…

In 4 minutes, perform

10/8 cal row
10 kb swings

3 rounds

Followed by AMRAP cal row, bike, or ski

Score is total AMRAP cals