STRENGTH/SKILL

400m run (One run every 5 mins for 15 min. Rest the remaining time)
Score each set individually.
All groups can row 500/400m or Airdyne 40/30 Cal 3 times.

WOD

Tower of Power Back Squats
5 stations of 1 min on and 3 min off for max points.

1. 135/95#
1 pt each
F: Lightest DB/Load
P: as Rx
S: 185/125

2. 185/125#
3 pts each
F: Moderate DB/Load
P: Rx
S: 225/155#

3. 225/155#
7pts each
F: Heaviest DB/load
P: Rx
S: 275/185


4. 185/125#
3 pts each
F: Moderate DB/Load
P: Rx
S: 225/155#

5. 135/95#:
1pt each
F: Lightest DB/Load
P: as Rx
S: 185/125

Add up total score = reps x points

Other loading #'s examples:
95/135/155#
65/85/95#