Monday Workout: Back Squat, WB, Pull-up, PC

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.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

3. September 20: Sunday Funday Park WOD!

4. September 26: Field Day Fun and Campout

5. September 27: Fall 2015 Nutrition Challenge Kick-off

6 thoughts on “Monday Workout: Back Squat, WB, Pull-up, PC

  1. BS: 85, 100,110,120,130#
    Wod: 10:31 (2:59,3:37,3:55: @95# & 10 pullups/rnd)

  2. BS: worked up to 135#

    WOD: 8:16 (95#, jumping pull-ups)

  3. 160#
    7:25 @ 85#, reg. pullups

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