Monday 22.11.7 WOD


5 Rounds for Time

11 Back Squats (185/135 lb)

7 Burpee Pull-Ups (Strict)

400 meter Run

Purpose and Desired stimulus:


– Squat, Pull, Mono structural combination

– speed strength squatting in Metcon format with variance

– back squats should be performed in no more than 2 sets

– run should be smooth and consistent pacing

**Scale to ensure the desired purpose and stimulus are met with the folllowing

scaling options:

– weight

– reps

– regular burpees + pull up progressive scale

– distance on run