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WOD 20160915

14
Sep

WOD 20160915

Strength
Take 12 minutes to build to 85-90% of your 1-RM Back Squat
and then…

Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm KB Row x 10-12 reps @ 2111
Rest 60 seconds

Metcon
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (55/35)
10 HSPU

15 Min Time Cap

ZP Leaderboard

Backsquat 3 rep @ 85-90

Metcon Time

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