STRENGTH/SKILL

One set every 5 min for 15 min:
 
400m run
- rest remaining time

*score each set individually*
 
- Can also do 3 rounds of 500/400m row or Airdyne 40/30 Cal

WOD

"Tower of Power Back Squats"

[retest from March 27, 2018]

5 stations of:

1 min on, 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#: 
1 pt each

F: Lightest DB/Load
P: as rx
S: 185/125

*add up total score = reps*points