GPP 6/18

Strength 

Back Squat

In 20 mins, warm up with
3 @ 70%
1 @ 75%
3 @ 75%
1 @ 80%
3 @ 75%
1 @ 85%
Then single to get to 1 RM Back Squat

CFL/Newbs: find 3RM or 5x3 building

WOD

50 hollow rock
then 4 rounds...
11 deadlifts (135/95)
11 WBS (20/14)
11 pull ups
200m run (300m row if rain)

CFL/Newbs

30 sit ups
then 4 rounds...
11 deadlifts (95/65)
11 WBS (14/10)
11 ring rows
200m run (300m row if rain)