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WOD 20160701

30
Jun

WOD 20160701

Strength
Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets

*today we are maxing out our front squat 1rm—if your current 1rm is 100, shoot for 100 or 105 on the 101%…set 8 at 101+% goal is to shoot for a PR 

Metcon
Row 250 Meters
15 Pull-Ups
15 Wall Balls (20/14 lbs)

5 RFT

ZP Leaderboard

Max 1rm Front Squat!

Metcon time

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