October 24th, 2017

Lift
A. Back Squat
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 87%
3 @ 80%
1 @ 90%

Wod
15 rounds
On air runner
Every 3:00 on the minute
0:30 max effort sprint
Seek consistency between efforts, given long rest interval

Skill
20:00 cap
Work on feet together and hollow position for each, alternate movements every 5 repetitions
Skin the cats
Candlestick roll ups
Pull overs
Handstand forward rolls

Connor MartinComment