09.23.2015 WOD

A. Mobility & Warm-up

B. Strength

“Super Squats” — 20 rep back squats

2-3 warm-up sets and get to your 20 reps. Add 5 to 10 lbs.

C. Met-con

20 minute max meter partner row with burpees EMOTM

Min 1: Partner A does 1 burpee then rows max meters in remaining time
Min 2: Partner B does 1 burpee then rows max meters in remaining time
Min 3: Partner A does 2 burpees then rows max meters in remaining time
Min 4: Partner B does 2 burpees then rows max meters in remaining time

Continue alternating and increasing burpees by 1 for 20 minutes

Score is total meters.