WOD - Monday Oct 2nd, 2017

“#MegaMonday”
We are going to be starting a Speed/Capacity Building Strength Cycle, as well as a mobility module this week.

Today, we are going to work on increasing the speed & number of moderate weight we can move in an assigned time.

Set Max BW Back Squat in :30

Set “Max” UB C2B

If you cannot do a body weight Back Squat or C2B Pull up, scale the weight and movement (ie. ring rows or pull ups) and work on increasing those #'s.

Strength:
20:00 EMOM
1:00 80% Reps of benchmark as fast as possible with proper technique
1:30 Rest
1:00 60% C2B Pull Ups
1:30 Rest

Metcon:
6:00 AMRAP
Teams of 3
AMAP Cal Assault Bike

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