17 Jun WOD- Wednesday, June 18

Strength: Back Squat

Warm Up sets
20-12-10-8-6-4
Working sets
4-4-4-4

Lvl 1: 70% of 1RM
Lvl 2: 75% of 1RM
Lvl 3: 80% of 1RM
Lvl 4: 85% of 1RM

*Increase weight with each warm up set

WOD: 4 Rounds for time

300m Row
10 Strict Pull Ups
10 Strict Toes to Bar

Lvl 1: 10 ring rows, 10 strict knee raises

Lvl 2: 5 negative pull ups, 10 strict knees to elbows/armpits

Lvl 3: Strict pull ups and toes to bar

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