Inspired by the CF Invictus WOD from from Jan 22.
6 rounds of Back Squats, resting 2-3 minutes per round
- Set 1 – 5 reps @ 70-75%
- Set 2 – 3 reps @ 75-80%
- Set 3 – 1 rep @ 80-85%
- Set 4 – 5 reps @ 75-80%
- Set 5 – 3 reps @ 80-85%
- Set 6 – 1 rep @ 85-90%
Then AMRAP in 12 minutes of
- 4 x Handstand Pushups
- 8 x Hang Power Clean @ 95lbs
- 12 x Reverse Lungs with Bar in Front Rack @95lbs
Results: Back Squat 170-185-200-185-205-220lbs. Metcon 5 rounds plus 3 reps.