Jan 20th WOD

Strength:

Back Squat (90% of 1rm)

1x10@60%

1x10@65%

1x8@70%

1x8@75%

*Pull ups in between Squats

If you have a Max of 5 Strict Pull ups: 4,3,3,2,2

If you have a Max of 10 Strict Pull ups: 9,8,7,6,6

If you do not have pull ups: Negatives Starting with chin over bar. Slowly lower your self down to each sticking point and hold for 3 seconds. Holding longer at your weakest point

Conditioning:

4 rds:

5 Front Squats @ 70%

10 Toes to Bar

15 Box Jumps