10/5/16….Wednesday 

W.O.D
Strength/Skill:
Back Squats 10-8-6-4-2 (70-75-80-85-90%) 

Complete 1 Round every 3 minutes
Metcon

4 Rounds for time of the following (complete 1 round every 5 minutes):

400 Meter Run

12 2 x Kettlebell Frount Rack Lunges (53//35)

12 GHD Sit Ups or 24 reg sit ups

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