WOD

Monday

Strength: Wave Back Squat (wk 3)

In 4 min

Set 1: 6 reps (@75-80%)

Set 2: 4 reps (heavier)

Set 3: 2 reps (heavier)

---- 3 min rest ----

In 4 min

Set 4: 6 reps (using set 2 weight)

Set 5: 4 reps

Set 6: 2 reps

---- 3 min rest ----

In 4 min

Set 7: 6 reps (using set 5 weight)

Set 8: 4 reps

Set 9: 2 reps

Metcon: "Wonderwall"

60 double-unders, 30 burpees

60 DUs, 30 wall balls (20/14#)

60 DUs, 30 deadlifts (225/155#)

60 DUs, 30 wall balls

60 DUs, 30 burpees