6/19/2017 – WOD

Strength
Back Squat – 5×3 @ 90% + 1×10 @ 70% (little heavier than Fri)
—5 sec count down + 1 sec pause in bottom

Conditioning (time cap 18 min)
5 Rounds For Time
60 Double Unders
25/20 Cal Row

WOD Notes: TD = 9-16 min. DU scale = 100 singles or 30 DU. How hard can you push the row without tripping on DU?! Transitions should be fast!

Assistance
a) Accumulate 40 Pull-ups (C2B – wide grip supinated grip) in least amount of sets
b) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)


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