Monday Sept.19

(24:00 Running Clock) Back & Front Squat

0:00 – 8:00 Warm Up to 67% of Back Squat

8:00 Mark — Back Squat (8:00 – 15:30)

Every 2:30 x 3 (3 sets)

1×6 @ 67%

1×6 @ 76%

1×6 @ 81%

15:30 Mark — REST 3:30 & Prep for Front Squat

18:00 Mark: Front Squat E2MOM for 6:00 (3 sets)

1×5@70%

1×5@75%

1×5@80%

METCON: (15:00)

750 / 600 M Row

200 M Run

25 Hand Release Push Ups

200 M Run

750 / 600 M Run

OPTIONAL WORK:

A) 3x 8-15 Chest to Bar Pull Ups

B) 3×8-15 Toes to Bar

C) 3x 8 Strict Dips (pause at top) — 15 Bicep Curl — 15 V-Ups **Rest as needed after each round

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD