friday 12/18

Squat/Pull-Up Couplet


Lift, Back Squat 3X3 add 10 lbs to last squat

3 Rounds, don't worry about the time

Max Reps Body weight back squat (If you weigh 180lbs, that's how much you should be squatting)

Max Reps Pull-ups

Write down how many you get for each on each round and total, post to comments.

New Feature, I'm going to post a body weight WOD in addition to the regular WOD for those of you who don't have access to weights

BWWOD:

Run 400m
50 squats
40 Push ups
30 Sit ups
20 Box Jumps (do on a park bench, anything about 20-24" high or sub tuck jumps)
10 Burpees
Run 200m
25 Squats
20 Push ups
15 Sit ups
5 Burpees
Run 100m
20 Squats
10 Push ups
10 sit ups
5 Burpees
Run 400m