WOD Monday September 12th

Warm up: 500 meter row or 2 minutes of jump rope / 15 back extensions / 15 glute ham sit ups / 10 glute ham raise / 10 glute ham sit ups

1. Back squat: Every minute on the minute for 3 minutes:

5 reps

Rest 2 minutes

Every minute on the minute for 3 minutes:

4 reps

Rest 2 minutes

Every minute on the minute for 3 minutes:

3 reps

Rest 2 minutes

Every minute on the minute for 3 minutes:

2 reps

Rest 2 minutes

Every minute on the minute for 3 minutes:

1 rep

*Start and end a little heavier than last week

2. For time:

50 Pullups

50 Calories on rower