CFBK WOD’s 2015 – Tuesday, 11 August 15

CFBK WOD’s 2015 – Tuesday, 11 August 15

camille-back-squat

STRENGTH:
Back Squat
3*70%
3*80%
+3*90% (ME)
Notes: Add 2.5 to 5 kg from previous cycle. All lifts are based on percentage of 90% of 1RM, NOT true 1 RM

CAPACITY:
On a 3 min clock:
*30 wall balls
*AMRAP pull-ups in remaining time
Rest 2 min
On a 3 min clock:
*30 wall balls
*AMRAP push-ups (no hand release) in remaining time
Rest 2 min
On a 3 min clock:
*30 wall balls
*AMRAP air squats in remaining time
Score = total AMRAP reps combined (not incl. wall balls)