Strength
Back Squat 3-3-3 @ 90%
Compare to 9/7/2016

This is our last back squat progression training day. 90% is heavy but if you have been following the progression you’ll be able to make the lifts. Warm up sufficiently and focus on making all nine reps perfect.

Pullup Progression
Based on # Pullups from Tuesday 9/13/2016
Under 10
3 Pullups, 5 Tempo Pushups, 3 Pullups, 5 Controlled Ring Pushups, 3 Pullups
10-14
5 Pullups, 5 Tempo Pushups, 5 Pullups, 5 Controlled Ring Pushups, 5 Pullups
15-19
7 Pullups, 10 Tempo Pushups, 7 Pullups, 10 Controlled Ring Pushups, 7 Pullups
20+
9 Pullups, 10 Tempo Pushups, 9 Pullups, 10 Controlled Ring Pushups, 9 Pullups
Try to perform pullups unbroken, rest as needed
Tempo Pushup = slow descent, touch chest to floor, explosive on the way up
Controlled Ring Pushups = maintain tight core, controlled descent and ascent, slight hold at the top stressing lockout

WOD
AMRAP 8
800m run buy in
then with remaining time
15 Wall Balls
10 Kettlebell Swings, 70/53