Friday

Strength Development:
Back Squats

5 minutes warm-up to 60% 1RM, then every 2 minutes

• 7 X 60%
• 6 X 65%
• 5 X 70%
• 4 X 75%
• 3 X 80%

Pausing at the bottom

WOD

7 Rounds For time:

23 minute CAP

• 3 Curtis-P Complexes (RX 50/30 kg)
• 12 Chest-to-Bar Pull-ups
• 12 Kettle-bell Swings (RX 24/16 kg)
• 100 meter run