Strength
Back Squat
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%
-Rest 3 Minutes-
Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%
-Rest 3 Minutes-
Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%
WOD
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row or Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike or Row