WOD 071816

Hitting any wild parties tonight?

Front Squat Warm Up

Front Rack Mobility

2 Rounds

20 Squats w/band

5 Inch Worms

20 OH Squats

Back Squat

Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

*Percentages based off of 1RM

Metcon (2 Rounds for reps)

Two sets for max reps of:
Wall Ball Shots x 60 seconds
Rest 60 seconds
Kettlebell Swings x 60 seconds
Rest 60 seconds
Strict Pull-Ups x 60 seconds
Rest 60 seconds

Out of Town WOD

FOR TIME: 100 PUSH-UPS 100 SIT-UPS 100 SQUATS

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