WOD 6/21

A. In 20:00 find a 1 RM Front Squat
*Strength cycle pretest
*Heaviest weight recorded

B. For time.
15 back squats @ 155 / 105 / 65
20 bumper plate burpees @ 45 / 25 / 15
800m run or 1.5 mile Assault Bike
*time recorded

Scaling Guide:
– 6 – 10 minutes.
– Scale Up:
185/125lb barbell
burpee pull overs instead of bumper plate burpees to 8’/7′ bar.

Optional ‘Cash Out’:
Murph Training:
2  Round
400m run @ 85-90% effort (fast but not an all out sprint)
Rest 1:00

Then

2  Round
800m run @ 85-90% effort (fast but not an all out sprint)
Rest 1:00