Avg reps for WOD: guys 296.4, girls 296.7
Avg load for WOD: guys 68% 1RM, girls 47% 1RM
Score= Avg reps * Avg Load
Warmup back squat, then
5 @ 65%
5 @ 70%
AMRAP @ 75%
These loads should be about 10lbs heavier per set than last time we did this. Assume a 10lb increae in 1RM if you have not found your new 1RM.
3 rounds for time:
21 SDHP (95/65#)
2 Rope Ascents (sub for each rope ascent is 5 rope getups…so 10 per round)
POST YOUR AMRAP WEIGHT and TIME FOR YOUR METCON
GUYS V.S GIRLS SCORE BASED ON AVG TIME FOR METCON.