WOD 9.18.12

STRENGTH:

Back Squat:

3 @ 70%
3 @ 80%
3+ @ 90%

*% is based off of 90% of your 1RM.


MET-CON:

8 minute AMRAP:

10 Shoulder to overhead, 95#
10 Jumping lunges (alternating)
10 GHD sit-ups

*compare to 6.12.12

Post rounds/reps to comments.