Monday, September 16 2019 

Strength: Back Squat 

Build to 80% + 10-20lbs x 1 rep

 Superset with:

1 minute plank

WOD: For Time 

800m Row/Run

100 Double-unders 

50 Sit-ups

25 Burpees 

Rest 3 minutes THEN 

Repeat in reverse order:

25 Burpees

 50 Sit-ups 

100 Double-unders 

800m Row/Row