WEDNESDAY WORKOUT

Check back on your Back Squat numbers from TWO WEEKS ago for this one!!

STRENGTH:
Back Squat
3x5 @ 75% of your max from a few weeks back... 3:00 clock on these 3 sets...
(If you didn't test or just have the number you squatted two weeks ago add 10# to that for your 3x5)

Warm Ups: Take 3 sets and just 8-10 minutes only!
1st - 50% 1RM x 3-5 Reps
2nd - 60% 1RM x 2-3 Reps
3rd - 70% 1RM x 2-3 Reps

WORKOUT:
Using one single KB or DB complete the following:
Right Arm Farmers Carry (53#/70#)
Left Arm Overhead Walk (53#/70#)
Left Arm Farmers Carry (53#/70#)
Right Arm Overhead Carry (53#/70#)
* 3 Total Rounds *
(8 minute cutoff)

The distance for the workout is determined by how heavy you decide to go... Be smart if you upscale... No broken body position (ribs popped out or butt sticking out on the overhead)

If you go Rx'd or need to scale the weight down then your distance is BLUE POLE to BLUE POLE for each element of the WOD...

If you SCALE UP to anything over Rx'd (60#+/85#+) than your distance moves down to BLUE POLE to BLACKTOP for each part of the WOD...

One more catch... Every time you put the KB/DB down early you must perform 3 Burpees on the spot as a penalty...

POST YOUR SQUAT WEIGHT & TOTAL TIME FOR THE WOD TO COMMENTS