October 3, 2016 

October 3, 2016

Warm Up-

400m Run

2 RNFT:

10 Barbell Back Squats w 2 sec Pause

:30/leg Dynamic Swings

10 Inchworms (in place)

:30/leg Hamstring Stretch

Strength-

Back Squat:

75% x 5 Reps, 80% x 3 Reps, 85-90% x 1 Rep, 80% x 5 Reps, 85% x 3 Reps, 90% x 1 Rep, 95% x 1 Rep

*7 Total Sets; Rest 2-3 Minutes between Sets

WOD-

100 Double Unders

25 Pull Ups

25 Dead Lifts 185/125, 225/156

50 Box Jump Overs 24/20″

For Time