14
Sep
Warm Up: Row 700 meters then 3 rounds of:
10 single leg squats (5 each leg)
10 good mornings
10 push press empty bar
Strength: Back Squat
1a. 5-7 reps @ 60%
5-7 reps @ 65%
5-7 reps @ 70%
Max effort@ 75%
1b. 3 rounds body weights sled drags
WOD: 4 Rounds for time
Run 1 big lap
12 Thrusters 95/65
12 Pull Ups