Wednesday Oct 19, 2016

SOD:

A1. Back squat 6X2 @ 3,1 X 0 - first three sets warm up, last three sets make tough Rest 60 sec then go into A2


A2. Pull-up 3.2.1 3.2.1 - this is wave format, so 3 pull-ups at Body Weight, 2 pull-ups with 10# 1 pull-up with 20#. then next wave will go heavier. 3 pull-ups w 5 or 10#, 2 with 20, 1 with 25 or 30. if using bands, you can add weight to yourself and use same band, or change width of bands Rest 90 sec then back to A1

WOD: "Jackie"
1000 row
50 thrusters (45)
30 pull-up