Thursday 10-19-23

Strength - 5x5  5-2-1 back squat - 5 sec negative, 2 sec pause at bottom, 1 sec up

Wod - for time

10 shuttle runs - 30’ down and back is 1 

20 pull-ups 

30 box step ups 

40 bb high pulls 45/35

50 air squats 

Chris F 205 - 8:20

ABe 225 - 8:27

Jen PR 135 - 8:12

Fiona 143 - 8:23

TJ 225 - 9:22

Shawn 135 - 8:49

James 315 - 7:06

Dan 255 - 7:23

Dean 175 - 6:18 rx

Heather 165 - 4:54 rx

Jesse 180 - 5:56 rx