WOD Brief
Strength 1RM Back Squat Re-test
- 15min to build from racks.
METCON: Dumbbell should be scaled to a weight that can remain “unbroken” for the entire 10 minutes.
- 5 reps on each side before switching on both movements.
- Goal = 4-5+ rounds
“DB Zero’s”
AMRAP 10 Minutes
10 DB Snatches 50/35s
10 DB Thrusters 50/35s
100m Run (1 trip around the parking lot)
Open – as written
Performance – 35/20
Fitness – 95/65 Barbell Snatches/Thrusters
Post Work
5min Bike Flush
15 Banded Good Mornings + Couch Stretch 1min/side
Daily Extra Credit
For Time Row 5k