Workout of the Day, October 24th 2014
METCON:
Workout of the Day, October 24th 2014

#Back Squat

Every two minutes, for 10 minutes (5 sets):

Back Squat

Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%

#Jota

Teams of 3 (20min AMRAP)

10 Alternating Dumbbell Snatches (70/55lbs)

15/12 Calorie Row

At the call of Go, the Athlete 1 can start the DB Snatches. When completed, advance to the rower.

Once Athlete 1 advances, Athlete 2 can start the DB Snatches.
Continue pattern for Athlete 3.

Score is total Calories rowed!

AMRAP

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