WOD- Monday, Oct 16

Strength:

    Back squat
    Wendler week 3, cycle 2
    Take 90% of 1 rep max then,
    75% + 10# x 5
    85% + 10# x 3
    95% + 10# x max reps

WOD: for time

    On a 15-minute clock, for max reps each round:
    From 0:00-3:00, run 400 meters then do pull-ups for reps
    Rest 1 minute
    From 4:00-7:00, run 400 meters then do Clean and Jerks for reps
    Rest 1 minute
    From 8:00-11:00, run 400 meters then do pull-ups for reps
    Rest 1 minute
    From 12:00-15:00, run 400 meters then do Clean and Jerks for reps

    Lv1: 95/65
    Lv2: 135/85
    Lv3: 155/105

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