11.26.2018

SWOD
“Stamina Squat”
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Both* lifts are performed with the same load:
67% of our estimated 1RM Front squat.

This is the fifth iteration, increasing by 3% from last week.

WOD
“Freedom Sauce”

“Freedom Sauce” is 4 x AMRAP 3’s, resting 3:00 between.

Part #1 – 0:00 – 3:00
21 Overhead Squats (95/65)
21 Lateral Burpees over Rower
Max Calorie Row

… Rest 3:00 – 6:00…

Part #2 – 6:00 – 9:00
18 Overhead Squats (115/80)
18 Lateral Burpees over Rower
Max Calorie Row

… Rest 9:00 – 12:00…

Part #3 – 12:00 – 15:00
15 Overhead Squats (135/95)
15 Lateral Burpees over Rower
Max Calorie Row

… Rest 15:00 – 18:00…

Part #4 – 18:00 – 21:00
12 Overhead Squats (155/105)
12 Lateral Burpees over Rower
Max Calorie Row

Four scores – the calories accumulated in each part. The system will add together the four numbers for our sum total, our score for the workout.

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