WOD 12/9/19

Strength:

Back Squat Waves (Week #1) – Cap 15:00
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
*% based on heavy 5RM from last week

Conditioning (Cap 20:00)
3 Rounds:
42 Wallballs (20/14)
15/10 Cal Bike
12 Bar Muscle-ups
6-4-2 Squat Snatches

Pounds:
Round 1: 6 Reps @ 135/95
Round 2: 4 Reps @ 155/105
Round 3: 2 Reps @ 165/115

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