10.15.2019

By
November 6, 2020

SWOD
BOX SQUAT
7 Sets of 3 Squats
* Set height to just below parallel.
* 1s full stop at bottom.

Set #1 - 50% of 1RM Back Squat
Set #2 - 55%
Set #3 - 60%
Sets #4+5 - 65%
Sets #6+7 - 70%
Rest as needed (1-2 minutes) between sets.

WOD
3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders

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