1/16 WOD

10am
Strength: 'press/squat'

strict press - 4x3 (#95,#115,#135,#155)
back squat - 4x3 (#135,#185,#225,#275)

1/9 WOD

10am
Strength: 'press/squat/clean/pullups'

push press - 3x3 (#135)
back squat - 3x3 (#135)
hang power clean - 5x1 (#95)
assisted pull-ups - 3x3 (bw-#180,bw-#150,bw-#120,bw-#100)

1/3 WOD

10am
Strength: 'press/OHS/pullups'

strict press - 3x6 (#95)
overhead squat - 2x3 (#95)
assisted pull-ups - 3x3 (bw-#180,bw-#150,bw-#120)
back extensions - 3x4


Row: 'alternating arms'

500m

time = 2:55 (low intensity)