WOD for Friday 240802

HEROES

14:00 AMRAP

14/11 Calorie Row

7 Strict Handstand Push Ups

14 Dumbbell Step Ups (35s/25s) (20in box)

STRENGTH

Back Squat

10@55%

5@65%

5@75%

5+@85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.