September 22, 2014

Strength

• Back squat, 3RM
• Strict/weighted ring dips between sets

WOD

For time:

• Run 800m

Then, 21-15-9 of:

• Back squat, 135#/95# (Rx+: use ~50% 1RM if it's > 300#/210#)
• Toes-to-bar