Tuesday Oct 1st WOD

Strength:

Alternating 12min EMOM Even Minutes - 3 Front Squats Odd Minutes - 6 Back Squats

*Barbell - 66% of 3-Rep Back Squat for both lifts

*If you do not know that %, try using 60% of 1RM Back Squat

Conditioning: 3rds (15min Cap)

20/15 Calorie Assault Bike/Ski Erg or 200m Run 15 Deadlifts (225/155) 40 Double Unders 15 Toes to Bar

*IF rowing....30/20 Calorie Row