6:00am, 6:00pm
Strength:
Hang squat Deload
2 @ 70% of 1 Rep max for 3:00
3 @ 50% of 1 Rep max for 4:00
5 @ 50% of 1 Rep max for 1:00
WOD:
21-15-9
Russian kettle bell swings
candlesticks
then
50 weighted front squats
for time
6:00am, 6:00pm
Strength:
Hang squat Deload
2 @ 70% of 1 Rep max for 3:00
3 @ 50% of 1 Rep max for 4:00
5 @ 50% of 1 Rep max for 1:00
WOD:
21-15-9
Russian kettle bell swings
candlesticks
then
50 weighted front squats
for time