11-7-16

Strength

Back squat 1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1 @ 95% +

Conditioning 

With a running clock…

1) For time:
35 Calorie Row
35 wall balls 30/20 

Rest 1:00 between 1&2.

2) 35 pull ups

For time.
Rest 1:00 between 2&3.
3) For time:
35 wall balls 30/20

35 Calorie Row
Advanced 

With a running clock…

1) For time:
50 Calorie Row
50 Wall Balls 30/20# (men, if you don’t have a 30# Wall Ball use 20# to a 12′ target.)
Rest 1:00 between 1&2.

2) 50 Pull ups
3) For time:
50 Wall Balls 30/20# (men, if you don’t have a 30# Wall Ball use 20# to a 12′ target)
50 Calorie Row
*if this wod is going to take you longer than 30 mins, you should NOT do advanced. 

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