Thursday 10-2-25

 Strength -3-2-1 tempo back squat - 5x2

3 sec ecc, 2 sec hold, 1 sec on the way up 

Wod - for time 

3 rounds 

200m run 

15 wallball sit ups 20/14

10 front squats 

R1 115/75

R2 145/100

R3 185/125

- front squat can be from the rack 

• Ben: 10:53 / 215#
• Abe: 9:39
• Dan: 8:20 Rx / 315#
• Jaren: 7:30 Rx
• Logan: 7:13 (85 / 105 / 125)
• Jeff: 10:28 Rx / 265#
• Jesse: 9:40 (115 / 135 / 155) / 245#
• Justin: 8:47 (115 / 135 / 155) / 250#