June 15

06162016 WOD


Hydrate well tonight and before you workout tomorrow.

E3MOM x 5
5 back squats – start at 50{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391} work up to
80{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391} superset with 5 weighted pullups

rest 2 minutes then….. do
one set of 5 (1 1/2 squats) at 50{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}
superset with
max reps of pullups *scale to max banded strict
or max ring rows.

Met Con
Overhead Squats Rx 105/75 Sc 75/55
Comp 135/95
1 rope climb
200 meter row or run

*Overhead squats need to be performed unbroken.
Pick a weight that is challenging but can be done
without setting the bar down.


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