15 Oct 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

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/oct16/”]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.