22 October: Squats and Deadlifts oh my!

Warm up:

500 m row/400 m run

15 air squats

15 back squats with PVC/15# bar

15 deadlifts with PVC/15# bar

15 burpees

15 GHD situps or ab mat situps

Strength:

Every Minute on the Minute for 10 minutes:

3 reps back squat @75% of your 1 Rep Max

-rest 5 minutes-

WOD:

21-15-9

Deadlift (225/155) (205/135) (185/115)

Burpees

GHD situps (scale to abmat)