"Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you're as good as your weakest link." -Greg Glassman
Strength: (Back Squat)
Back Squat - every 2 min.
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Immediately followed by:
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 75%
WOD: "Hold On....Forever"
For Time:
800m Run
20 push press (115/80)
20 front squat (115/80)
20 hang clean (115/80)
800m Run
***Every time you drop the bar it is a 10 burpee penalty, including between movements!
SCORE: Time + Number of burpees completed
