Back Squat E3MOM
10 – 10 – 5 – 15
Going for 15rep max
MainSite WOD RX+
For Time: (15min cap)
10 Front Squats
5 Rope Climbs 15′ MRX 5 -10′ or 4-15′
10 Front Squats
4 Rope Climbs 15′ MRX 4 -10′ or 3-15′
10 Front Squats
3 Rope Climbs 15′ MRX 3 -10′ or 2-15′
10 Front Squats
2 Rope Climbs 15′ MRX 2 -10′ or 1-15′
10 Front Squats
1 Rope Climb 15′ MRX 1 -10′
*BB Loads = 135/95 RX+185/125 MRX 95/65
Core & Squat Development
15 WallBall Russian Twists
1min Wall Iron Chair Sit Holding Weight Plate
15 WallBall Russian Twists
1min Overhead Weight Plate Squat Hold
15 WallBall Russian Twists
1min Low Plank Hold
15 Kettlebell Cossack Squats (each leg)
