Saturday 9.28


Strength: High Bar Back Squat
5-5-5, 50-75% 1rm, then 1-1-1-1-1-1, increasing from 75% on, 3s pause in bottom

WOD: 3 Rounds
Run 400m
40 Double Unders
20 Pull-ups
15 Thrusters 95/65

S: 80 Singles, Jumping Pull-ups 10 Thrusters 75/55
L1: Mixed SU and DU, Banded Pull-ups, 75/55
Rx+: CTB Pull-ups


Core: 21-15-9
Barbell Rollouts
Plate Getups (x2 for weightd situps)

Conditioning: 3 Rounds
20/16 Cal AB
Run 400m
Row 300m
40 Double Unders

The Program
1. Strength and WOD

2. 4 Rounds
6 STOH 165/115
16 GHD Situps
25/20 Cal AB
– Rest 2:00

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