Monday 9/29

Fitness
Strength:
A1. Back squat
3 sets x 10 reps @60-70% 
A2. Hollow body hold 
3 sets x 45 sec. 
A3. horizontal ring rows 
3 sets x 6 reps 

Wod:
8 minute amrap 
3 wall balls 14/10#
3 kb swings 53/35#
6..
6..
9...
9...
.......
.........

Performance
strength:
A1. Back Squat 
3 sets X 10 reps @70% 1 rm 
A2. Hollow body hold
3 sets X 1 minute 
A3. Strict pull ups 
3 sets x 8 reps 

Wod
8 minute amrap 
3 wall balls 20/14#
3 CTB pull ups 
6.. 
6... 
9..
9...
...
...