6-6-16

Pre-WOD

8 rounds 

7 Burpee 

7 cal row 

Strength:

Off blocks 2 Push press + 1 Split Jerk

5 x @ 90% of Push Press 

S/S

Work up to a light 3 Back Squat with taking the bar off the floor.

WOD: "Squat a ton and Fly" - 30min time cap

Back Squat - off the floor

Men-

225lbs. = 10 reps - 205 lbs. = 11 reps -185 lbs. = 12 reps - 155 lbs. = 15 reps -135 lbs. = 17 reps - 115 lbs. = 20 reps - 95 lbs. = 24 reps - 65 lbs. = 35 reps - 45 lbs. = 50 reps 

Women-

135lb. = 10 reps - 125lbs. = 11 reps -115lbs. = 12 reps - 105lbs. = 15 reps -95 lbs. = 17 reps - 85lbs. = 20 reps - 65lbs. = 24 reps - 45lbs. = 35 reps - 35lbs. = 50 reps 

In Between each set of back squats do 4 MU*

*1 MU = 1 Pull up + 1 Dip 

Stamina: not for time  

400m prowler push w/ bodyweight - every time you stop 5 burpees

400m Sled drag w/ body weight - every time you stop 5 burpees