9/30/2019 – WOD

Strength
a) Back Squat – 5×5 @ 87.5%
b) One Arm High Pulls – 4×12 each arm

Conditioning (15 min cap)
3 RFT
150m Sled Drag 100/60#
10 Power Snatches 155/105# (70%)
25/20 Cal Ski

WOD Notes: Sled Drag should feel heavy but you should be able to either run slow or walk very fast (take about 90 sec/rd). PS = quick singles & should take just under a minute. Heats will stagger 90 sec.

Assistance
a) Pull-up Challenge (wk 4) – Accumulate 2:30 min with chin above bar
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off

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