STRENGTH
Back Squat, 5 sets of 3 reps
*Build each set and finish at challenging set of 3
WOD
Level 1
3 Rounds For Total Time:
- Wall Ball to 9′ x 21
- Ring Row x 15
- Hang Power Clean x 9
- Rest 1 Minute
*Choose challenging weight on hang power clean
Level 2
3 Rounds For Total Time:
- Wall Ball (20/14) x 21
- Chest to Bar Pull-up x 15
- Power Clean (155/105) x 9
- Rest 1 Minute
Aim for consistency each round.
BS: 85, 100,110,120,130#
Wod: 10:31 (2:59,3:37,3:55: @95# & 10 pullups/rnd)
BS: worked up to 135#
WOD: 8:16 (95#, jumping pull-ups)
235 8:26 work time.
>
160#
7:25 @ 85#, reg. pullups
250#
8:21
12:16