Monday September 13, 2021

WOD: Swod

Back squat

15 min to set a 2-3 reps heavy for the day, then set a 20 reps max in one shot

Conditioning

10 Pull Ups

20 Cal Assault Bike

10 PullUps

30 Overhead Squats (45/35lb bar)

20 Cal Bike

10 Pull Ups

40 Sit Ups

30 Overhead Squats (45/35lb bar)

20 Cal Bike

10 Pull Ups

50 Push Ups

40 Sit Ups

30 Overhead Squats (45/35lb bar)

20 Cal Bike

10 Pull Ups