WOD: Monday 220314

The Open is over until next year. How’d we all do this year? What goals do we have for next year?

Strength: Back Squat

Back Squat 1x3 at 80% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x2 at 85% 1RM

Back Squat 1x2 at 85% 1RM

Back Squat 1x1 at 90% 1RM

Back Squat 1x1 at 90% 1RM

Complete sets every 2:30 for 15 mins.

"Inception"

In 2:30, for max reps:

27/23 Row Calories

Max reps in remaining time Wall Balls, 20/14 lbs

-- Rest 1 min --

In 2:30, for max reps:

Run, 400 m

Max reps in remaining time Strict Pull-ups

-- Rest 1 min --

In 2:30, for max reps:

27/23 Row Calories

Max reps in remaining time Wall Balls, 20/14 lbs

-- Rest 1 min --

In 2:30, for max reps:

Run, 400 m

Max reps in remaining time Strict Pull-ups

Accessories

3 rounds for quality of:

12 Ring Hamstring Curls

12 Sorenson Hold Dumbbell Rows, pick load

15 Reverse Hypers, pick load