10.17.2023

Strength
Back squat waves
11:00 EMOM
min 1- 3 reps @70%
min 2- 2 reps @75%
min 3- 1 rep  @80%
min 4- rest
min 5- 3 reps @75%
min 6- 2 reps @80%
min 7- 1 rep  @85%
min 8- rest
min 9- 3 reps @80%
min 10-2 reps @85%
min 11- 1 rep  @90%
 
 
WOD
"The After Market"
For Time
50 box jumps  24/20"
25 sit ups
40 dual DB push jerks 50/35  35/20
25 sit ups
300 feet farmer carry
25 sit ups
20 dual DB box step ups 
25 sit ups