WOD…Oct 5th…30-20-10!

By October 4, 2015 wod No Comments

Strength – Back Squat – Every 2 minutes 5 reps for 12 minutes (6 sets) – Increase weight as you go with a target of achieving a heavy 5 for the day. Should be heavy, but not max weight (shouldn’t have to bail at any point)
WOD
For time:
30 – Ground to Overhead – 95/65#
30 – Pull-up
400 meter run
20 – Ground to Overhead – 95/65#
20 – Pull-up
400 meter run
10 – Ground to Overhead – 95/65#
10 – Pull-up
400 meter run
22 min cap

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