WOD Monday October 3rd

Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold

  1. Every minute on the minute for 17 minutes:

Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 80-85% of your max then increase weight on the 1’s)

One Minute of Rest

Minutes 7-11 : Front Squat: 2, 2, 2, 1, 1 (start at about 80-85% of your max then increase weight on the 1’s)

One minute of Rest

Minutes 13-17 : Back Squat: 2, 2, 2, 1, 1 (start at about 80-85% of your max then increase weight on the 1’s)

2. For Time:

100 Empty Bar Strict Press

(Put down bar do 5 Burpees)

botbteam

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