WOD 10/15/19

Achieve

Strength

4x2 pause back squats @75% (2 sec pause at the bottom of each lift)

- increase 5-15 lbs from last week

Conditioning

21-15-9 reps for time of: Box Jumps (24/20) Handstand Push-ups T2B

Fit

Intervals

EMOM for 12 min

100 m run + ME air squats

- post number of air squats

Conditioning

21-15-9

box jumps

hand release push ups

v-ups