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Wednesday, November 10, 2021

Strength: 

3 Sets of 8 @ 75% of 10 Rep Heavy Back Squat

Note: Use the weight that you found last week if you were here. If not, go based on 55-60% of 1RM. 

WOD: 

For Time: 

10 Pull-ups

20 Push-ups

30 KB Swings

40 Air Squats

50 V-Ups

40 Air Squats

30 KB Swings

20 Push-ups

10 Pull-ups

Rx+: Chest-to-Bar Pull-ups, HSPU, 70/53#, Goblet Squats

Rx: Pull-ups, 53/35#, Goblet Squats, ½ HSPU

Intermediate: Banded Pull-ups, Push-ups, 35/26#, Air Squats

Beginner: Banded Pull-ups, Backpack/Knee Push-ups, 26/22#, Air Squats

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