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WOD for Wednesday 112812 – Click Here For Today’s Schedule
Back Squat – 80% 1RM                
3-3-3-3-3
–Rest–
AMRAP in 15 minutes:
5 Pullups
7 Push Press (65% of bw)
9 Knees to Elbows

Post Back Squat Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of 3 rep Back Squats at 80% 1RM.  These should be fairly heavy.  You can take the bar from the rack each set.  Squat below parallel.  Make sure you take good rest between these work sets (2-3 minutes).  If you get a PR, be sure to put it up on the board!

For the conditioning workout, take the Push Press from the floor and use 65% of bodyweight.  Scale pullups and KTE as necessary.

Rob Orlando Back Squat 3-3-3-3-3
[youtube]https://www.youtube.com/watch?v=Yrh2FzPFwd8[/youtube]