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WOD 20160922

21
Sep

WOD 20160922

Strength
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets and work on shoulder mobility

**If you don’t know what your possible 1RM could be, start with something manageable where you could do 7-9 reps at set 1 weight-work heavier from there.

Metcon
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4 minutes between rounds

2RFT

ZP Leaderboard

Front Squat 1RM

Metcon time (total including 4 min rest)

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