WOD:
Back Squat 5 reps at 75% of 90% of your 1 Rep Max, 5 Reps at your 80% of your 90% 1RM, and finally finish with 5 plus as many reps as possible at 85% of your 90% 1 Rep Max and then keep going to get as many reps as possible.
Perform Max Wall Ball Shot’s in 7 Minutes… the catch, for every time that ANYONE drop the ball (you can hold it) the entire class must perform 1 burpee.
RESULTS:
185#-205#-225# (15 reps)
115 + 1 burpee
So nobody dropped the med-ball during the workout, but rather somebody decided they wanted to do a burpee and with 3s left they dropped it so we all had to do 1 burpee. Oddly it wasn’t my legs which got tired during the wallballs, but rather my shoulders. However, let me just say that the stairs after this workout where fun ;-P