January 19th, 2015

104

Today’s WOD

Back squats x 3-4 reps, rest 2-3 min x 3-5 sets

+

Pendlay rows x 6-8 reps, rest 90 sec x 4-5 sets

+

5 Rds for time

9 hang squat cleans @ 95/65

9 Pull ups OR 3 muscle ups

Coaches Tips:  make the squats and rows even heavier this week, and go at the metcon with some intensity

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