WOD-
D6 of Squat Program
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 75%
1 x 3 @ 85%
1 x AMRAP @ 95%
5 x 5 @ 75%
*The percentages below are based on your 3 Rep Back Squat + 10 pounds
**If you didn’t do the 3 rep, use around 80% of your estimated 1 rep max. Lighter is better
for this program.
During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.
SPRINT-
20 Minute AMRAP:
5 Strict Pull Ups
10 Alternating DB Snatch
15 Burpees Over DB
