Strength – Back Squat – 5 x 40% – 5 x 50% – 3 x 60% – 5 x 75% – 3 x 85% – 1+ x 95% (all percentages are based on 90% of your 1 rep max)
WOD
Row 500m
30 – Push – up
30 – SDHP – 75/55#
30 – HSPU – sub to one ab-mat or pike HSPU
30 – Power Snatch – 75/55#
30 – Burpees
30 – Pull-up
30 – Thrusters – 75/55#
*22 min cap
Designed to be pull then push; if too many people for rowers you can move the rower further down in the workout with the corresponding push movement.
