WOD for 9/25/15

Strength:
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

WOD:
Two sets for times of:
Row 500 Meters or Run 400 Meters
30 Ring Dips
20 Toes to Bar
Rest 4 minutes between sets

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