WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

Every 2:15 for 13rounds (5 sets of back squats & push press and 3 sets of pull ups) 

Alternate 

•10 back squats at 90% of 10RM

•10 push press at 90% of 10RM (from floor) 

•10 strict pull ups AHAP

•10 back squats at 90% of 10RM

•10 push press at 90% of 10RM (from floor) 

•10 strict pull ups AHAP

•10 back squats at 90% of 10RM

•10 push press at 90% of 10RM (from floor) 

•10 strict pull ups AHAP

•10 back squats at 90% of 10RM

•10 push press at 90% of 10RM (from floor) 

•10 back squats at 90% of 10RM

•10 push press at 90% of 10RM (from floor) 

Mandatory Extra Credit

Eat some extra carbs today.

Treat yourself you deserve it. 

Drink lots of water.

Do some extra mobility.

Get ready to ride that gain train. 

And if you find the time hit up a ROMWOD session.