Monday Workout: Back Squat, Masters/Teen Event

STRENGTH

Back Squat, 5 sets of 3 reps, aim for 80-90% of 3RM

WOD

Masters 40-44 and Masters 45-45

3 rounds for time of:

• 100 double-unders
• 7 hang power clean and jerks (185 / 115 lb.)

Masters 50-54

 3 rounds for time of:

•  100 double-unders
•  7 hang power clean and jerks (165 / 105 lb.)

Masters 55-59

 3 rounds for time of:

•  70 double-unders
•  7 hang power clean and jerks (135 / 95 lb.)

Masters 60+ and Teens 14-15

 3 rounds for time of:

•  50 double-unders
•  7 hang power clean and jerks (135 / 95 lb.)

Teens 16-17

 3 rounds for time of:

•  70 double-unders
•  7 hang power clean and jerks (185 / 115 lb.)

Notes: Scale as needed – do 2x double unders for singles, or do 1x double unders for singles plus 1 burpee for every 10 reps of double unders (i.e. 100 singles + 10 burpees).

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More infoHERE.