Strength
Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec.
WOD:
For time:
400m Plate Run 45/25# (Weather Dependent)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Plate Run 45/25# (Weather Dependent)
*Only one bar may be used. Stage all plates needed for weight changes before beginning.