Wednesday 10/2

Strength-

A1. Back Squat - 3.2.1.3.2.1

A2. Pull ups - 5 sets of 15 

L1 - Ring rows @ 32X1 Tempo

L2 - Least assistance possible

L3 - unbroken Pull ups

WOD-

400 m Run

10 Clean and Jerks

400 m Run

10 Thrusters

400 m Run

10 Squat Cleans

400 m Run

L1 - 75/55#, 200 m Runs

L2 - 115/75#

L3 - 135/95#