21 Mar /0 Comments/WOD No Way to Barricade Me STRENGTH – Back Squat 1×4 @75% 3×4 @80% Front Squat 3×5 @ 70% In between sets, perform 3-5 dips on the rings, bar or box. METCON – 4 Rounds 15 Box Jumps 10 Push Press 5 Pullups (Chest to Bar)