Wednesday, September 19 2018

Strength: Every 3 minutes for 15 minutes: Back Squat x 3 reps @ 75% +5-10lbs
-Then one set of 20 reps unbroken (add 5-10lbs from last weeks weight)

WOD: For Time
50/35 Cal Bike or 60/40 Cal Row
50 Pull-ups
100 FT Walking Lunges with KB or DB in each Hand

L2: Banded Pull-ups
L1: 25 Banded Pull-ups or Ring Rows