Wednesday 9/3

Fitness:
Strength:
A1. Back squat 
3 sets X 10 reps @65-70% 
A2. DB bent over row 
3 sets X 6 reps each arm 

Wod:
400 meter run 
immediately into:
3 rounds 
75 singles 
20 kb swings (53/35)
10 box jumps (24/20)

Performance:
Strength:
A1. Back squat 
3 setsX 10 reps @70-75%
A2. DB bent over row
3 sets X 6 each arm 

Wod
For Time:
400 meter run
immediately into :
3 rounds 
30 dbu
20 kb swings (70/53#)
10 box jumps (30/24)