Strength: Back Squat (15-20 min)
3*3*3*3*3
Warm up to 65-70% and build to a heavy 3
Metcon: For time
1000 m run (down to bridge, back to start, down to 100 m back to start)
50 wall balls
30 C2B (sub pull ups/ROGUE Bars and feet off box)
15 min time cap
Score: Squat weight and time (time plus reps in seconds if capped)
3*3*3*3*3
Warm up to 65-70% and build to a heavy 3
Metcon: For time
1000 m run (down to bridge, back to start, down to 100 m back to start)
50 wall balls
30 C2B (sub pull ups/ROGUE Bars and feet off box)
15 min time cap
Score: Squat weight and time (time plus reps in seconds if capped)
Image
Image
Image
