October 15th, 2019

Strength

Box Squats

7 Sets of 3 Squats

Set #1 - 50% of 1RM Back Squat

Set #2 - 55%

Set #3 - 60%

Sets #4+5 - 65%

Sets #6+7 - 70%

*Set height to just below parallel, 1sec full stop at bottom.

Rest as needed (1-2 minutes) between sets.

WOD

3 Rounds:

10 Thrusters, 115/85 Adv 135/95

20 Deadlifts

50 Double Unders