08082016 WOD

Congratulations to all of our competitors! It is great to see hard work pay off!

Monday, bring it!

Pre-WOD
3 rounds: every :90. First set is with an
empty bar. Add weight if you are feeling it.
Nothing heavy
5 Snatches
5 Overhead squats

Strength
Back Squats
Every 2 minutes
5-3-1 @75,85,90%
5-3-1 @80,90,95%

MetCon

EMOM 11 minutes
5 push press Rx75/55 Sc65/45
5 front squats
5 burpees
*If you do not complete a round, sit out the next
minute. The score is how many minutes you
are able to complete