171110

Warm Up:
1 min easy row
10 OVHD Squats w/Plate
5 Inch worms w/ Push-up
Sampson Stretch
:45 sec Moderate Row
10 Push-ups
5 Slow Quality Squats
Spiderman Stretch
:30 sec Sprint Row
5 Back Squats (Empty Barbell)
5 Strict Presses (Empty Barbell)
Pigeon Pose

Strength:
Back Squat
1 x 5 @ 40%
1 x 5 @ 60%
2 x 5 @ 75%
Max Reps @ Working Weight

Bench Press
1 x 5 @ 40%
1 x 5 @ 60%
2 x 5 @ 75%
Max Reps @ Working Weight

WOD:

Level 3:
2 Rounds:
50 Pull-Ups
25 Thrusters (115/75#)

Level 2:
2 Rounds:
35 Pull-Ups
25 Thrusters (95/65#)

Level 1:
2 Rounds:
35 Jumping Pull-Ups
25 Thrusters (75/55#)

Fast Sub 8
Goal Sub 10
Everyone should be under 12 or we will miss the stimulus