WOD

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CROSSFIT
10 · 04 · 2017

Strength
Back Squat
6 x 3 @ 80%
Metcon
3 Rounds for Time
15 Pull Ups
15 Burpees
300m Run

Optional Skill Work
Pull Up Volume Day
3 x 10-12 Reps
(2:00 Rest between sets)
* these can be banded or you can use the lat pull down, if you are capable of doing 10-12 for 3 sets then add weight. The 10th-12th rep should be your limit, work hard at these.