Monday

MAX EFFORT Back Squat 5,5,5 (Deload 40,50,60%)

Or 20,20,20 (40,50,60%)

WOD

6 rounds of:

3 minutes to

run 200m

complete as many rounds of

3 pull ups

6 push ups

9 squats

You have 3 minutes to:  complete one 200m run then come in and do as many rounds of the 3,6,9 as you can in the remainder of the 3 minutes for that round. At the following 3 minute mark run again and repeat until the 6 minute mark until 18 minutes is complete....  For the first 5 rounds only full rounds count, the 6th round your partial or plus reps will be counted as well.

PLEASE RSVP and post scores to WODHOPPER!!!!!!