WOD: Monday 9/28/15

Warm-up: 3 rounds

- 10 x band pull-aparts

- 8 x medball cleans

- 8 x KB swings

Strength/Skill:

- Back Squats: work up to a heavy set of 3. Then perform 2 drop sets of 3 reps at -5% and -10%.

Metcon: 50/40/30/20/10

- Air Squats

- Sit-ups

- Double Unders (100/80/60/40/20 singles + 5/4/3/2/1 burpees)

- Complete 10 HSPU at the end of each numbered set!

Strength Class:

- 5 x 3 cleans from hip

- 3 x 10 reverse hypers (inside)