January 14, 2016 

January 14, 2016

Warm Up-

3″ Row

10 Barbell Back Squats

:30 Bottom Squat Hold w Barbell

5-10 Strict Pull Ups

:30 Pull Up Bar Hang

Strength-

Every 2 Minutes for 10 Minutes:

Back Squat

1st Set: 5 x 55-65%, 2nd Set:  5 x 65-75%, 3rd Set: 3 x 80%, 4th Set: 3 x 85%, 5th Set: 2 x 90%

WOD-

750m Row

50 Wall Balls

25 Chest 2 Bar Pull Ups

For Time