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
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