WOD for Monday, Oct 16, 2017

Box front squat

Work up to a 1RM in 20min

8-10 sets. Rest 2.00 between sets.

"Pull x 2"

For time

  • 30-20-10 Calories on the rower
  • 21-15-9 Deadlift 100kg/70kg

Timecap: 10min

Extra credit

  • Accumulate 100 Banded Pull-throughs

Open Gym

Make a note of your achievements in 'Open Gym'