Strength
Wendler 5/3/1: Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
5 at 180lbs
3 at 205
6 at 230
WOD
“I Want to Be Your Sledgehammer”
3 Rounds for Time:
Run 400 meters
20 Sledgehammers
10 Box Jumps (24/20″)
30 Double Unders
9:19
This was originally written 10-20-30 but this is how it went because there were a lot of people in the class.
Strength/Skills
Weighted chin-ups, 40lbs 5-4-5-3 or something
Butterfly practice
Chest to bar practice
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