WOD90 - Monday, August 25th

RX

1. Warm-Up
2 Rounds
:30 of PVC Overhead Squats
:30 Rest
:30 of Push-Ups
:30 Rest
:30 of Double Unders
:30 of Rest

2. Back Squat
5×3 at 80%+
All 15 sets 80%+, If 80% feels good, add weight. Stay below 90%.

3. For Time
Run 400m
25 Shoulder to Overhead, 95/63#*
25 Burpees to a Target
25 Front Squats, 95/65#*
Run 400m
*(RX+) = 45/25# DB's

SCALED

1. Warm-Up
2 Rounds
:30 of PVC Overhead Squats
:30 Rest
:30 of Push-Ups
:30 Rest
:30 of Single Unders
:30 of Rest

2. Skill: Back Squat

3. For Time
Run 200m
25 Shoulder to Overhead
25 Burpees
25 Front Squats
Run 200m

COMPETITION

1. Warm-Up
Slow 10 Minute AMRAP
Run 200m,
2 Unbroken Muscle Ups
Run 200m
4 Unbroken Muscle Ups
Run 200m
6 Unbroken Muscle Ups
Run 200m
7 Unbroken Muscle Ups
Run 200m
8 Unbroken Muscle Ups

2. Side Work
400m x 4
Rest 2 minutes