WOD | 10/1/18 Monday | CrossFit 791

September 30, 2018

Monday

Warmup

3 sets

500m Row/30 cal AD (2 min)/400m run

10 alternating step ups 24/20

8 burpees

6 jumping air squats

4 strict pull-ups

 

Warm up the back squat

 

25 minutes to complete:

5 sets of 310 Tempo Back Squats

Reps of 5,5,4,4,3

Rest 3-4 minutes between sets

(These should be “tough” sets)

 Setup

 

2 min amrap

TTB

Rest 1 min

2 min amrap

No jump Burpees

 

Cooldown