WOD – Sat, Sep 13

STRENGTH
Back Squat (GOALS + GUIDANCE: Complete the first set of squats at 85% and add weight for the next two sets. Record your final weight.)

CONDITIONING
“The Special” (Time)

5 Rounds

20 Ground to Overhead

30 Sit Ups

20 Weighted Step Ups, 20″

MCx: 45/25 plate, 25/15 plate

MAx: 25/15 plate, 15/10 plate

MVx: 15/10 plate, 20 sit ups, no weight for step ups

GOALS + GUIDANCE: Pick a weight for the plated ground-to-overhead that allows for consistent sets of unbroken reps. Keep the sit-ups unbroken and use them as your break. Then move at a smooth, controlled pace on the step-ups with a lighter plate than you used for the ground to overhead. Target 20 minutes.