20 Sep WOD- Wednesday, Sept 21

Strength:

8-10 min to work up to 88-92% of 1RM Back Squat then,

15 min:
-Every 3 min
3 Back squat @ 88-92% (5 sets)
-super set w/
3-5 strict pull-ups AHAP (5 sets)

WOD:

10 rds
20 sec Row for Cal
40 sec Rest

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