MONDAY

This is a Comptrain wod that we’ve done a few times. It great test of leg strength, core strength and engine. Come on in and check it out and get comfortable under that barbell.

STRENGTH:

Overhead squat

5 x 3

METCON:

OPEN & PERFORMANCE
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
18 Overhead Squats (115/80)
18 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
15 Overhead Squats (135/95)
15 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
12 Overhead Squats (155/105)
12 Burpees Over the Erg
Max Cal Row

FITNESS
AMRAP 3
21 Overhead Squats (55/35)
21 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
18 Overhead Squats (65/45)
18 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
15 Overhead Squats (75/55)
15 Burpees Over the Erg
Max Cal Row

Rest 3:00

AMRAP 3
12 Overhead Squats (95/65)
12 Burpees Over the Erg
Max Cal Row