Tuesday, October 15 2019 

WOD: 30 minutes to complete 5 rounds of

5 Back Squats 

400m Run or 500m Row 

20 Russian KB Swings 70/53

Round 1: 65%

Round 2: 70%

Round 3: 75% 

Round 4: 80% 

Round 5: 85% 

Accessory Work: 2 Sets for quality 

5-7 Muscle-ups or 10 Ring Dips 

14 DB Lunges (HEAVY)