Friday 10-21-22

 Strength - Back squat 10-8-6-4-2

Wod - 3 rounds on the minute 

1. 10 back squat @ 50% 2rm

2. 40 sec dead hang

3. Max cal assault bike

4. Rest

5. Rest

*score the calories for each round  

Perform each exercise on the minute   Rest minute 4 and 5. Then start round 2 the same way and repeat for round 3   

Heather 220 / 18-16-15rx

Sean 295 / 20-22-19rx

Lester 215/ 19-19-19

Carl 325/ 23-23-23 rx

Mikey 20-18-20 rx

Dan 405/ 20-19-18 rx

Dean 245/ 19-15-19rx

Jeff 245/ 26-27-21 rx

Logan 155/ 19-17-14 rx