10/9/2017 – WOD

Strength
Back Squat – 9×2 @ 92% (18 reps)
—Do 1 set every 1:15 min. Make a small jump compared to Friday

Conditioning
5 Rounds For Time
8 Front Rack Lunges 185/125# (55% FS)
15 Bar Facing Burpees
20/15 Cal AD Bike (12/8 assault)

WOD Notes: TD = 13-19 min. You may do normal lunges or reverse lunges. Large classes will have to run 2 heats staggering 90 sec.

Assistance
a) Strict C2B Pull-ups – Accumulate 90 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken. Scale = accumulate 25 negatives
b) Plank (weighted) – 10×30 sec (heavier than last wk)
—Rest 30 sec between sets


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