Thurs, Sept 23, 2021

WOD

1) 3 RFT

8 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

500/450m Bike Erg

Box jump overs Rx1 12, Rx2 10, Rx3 8

2) Deadlift

5 x 4 Every 1:30

@80% 1RM

3) Skill Work

15 mins - work on something /Here is an opportunity to get better

Rope climbs, pullups, butterfly, Muscle ups, pistols, HSW, Double unders, etc