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180627

Wednesday, June 27th

Warm-up:

2rds:

10x OHS

10x Back Squat

10x Box Jumps

-then-

Warm-up Back Squat to 60% of 1RM

Strength:

Every 2:30 for 15:00 (6 sets):

2x5x Back Squat + 2x Box Jumps

2x3x Back Squat + 2x Box Jumps

2x Back Squat + 2x Box Jumps

1x Back Squat + 2x Box Jumps

* Build in weight and height each set based on feel - 1st set of Back Squat should be 60% or greater

Metcon:

FT:

42x Cal Row

30x HRPU

18x Deadlift @ 225/155

6x Rope Climbs

28x Cal row

20x HRPU

12x Deadlift @ 225/155

4x Rope Climbs

14x Cal Row

10x HRPU

6x Deadlift @ 225/155

2x Rope Climbs

*L3: 275/185

*L1: 185/125 | 4x Ring Rows or 2x Rope Pulls = 1x Rope Climb

Earlier Event: June 26
180626
Later Event: June 28
180628