WOD 10/22/19

Achieve

Strength

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

- increase 5-15 lbs from last week

Conditioning

4x3 Min AMRAP

15/12 cal row

30 wall balls (20/14)

50 double unders

Fit

Intervals

EMOM for 12 min alternate

100 m run

12 oh plate lunges (45/25)

Conditioning

4x3 Min AMRAP

15/12 cal row

30 wall balls (20/14)

50 double unders