Main – WOD

Back Squat (65% of 1rm)

Metcon (Time)

5 rounds for time
225/155 lbs Deadlift x 10 reps
250 Meter Row
Ring Dips x 15 reps
(Can substitute 200M run for the row)

Metcon (No Measure)

Farmers carry x 16
50 abmats
check white board for mobility exercises

Posted in Workout of the day.