WOD: 10/24/19

Skill/Stability/Strength
1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00
– Roughly 90% of 1RM.
– Beginner – Moderate set of 4

2) Deadlift: Build to a Metcon Weight over the course of 3 sets.

Conditioning
For time:
21-15-9
Deadlift (225, 155)
Bar Facing Burpees

8:00 Time Cap

Extra Credit 
AFAP – 100 Banded Pull-throughs

1 thought on “WOD: 10/24/19

  1. CATHY. 8:09. 85
    VIVIANA. 8:13. 115
    ANTHONY. 6:16 RX
    HARLEY. MOD
    DUSTIN. 7:12 RX
    MATT V. 6:16. 155
    GREG H. 🙂

    BRIAN. 6:41 RX
    PAUL. 🙂
    JULIE 6:18 RX
    APRIL 🙂
    MAYRA *12. 55
    ROBERT. 3:38. 135
    KEITH. DNF
    ALICIA. 6:38. 105
    MICHELLE. 8:36. 85
    CHAD. 8:29. RX
    SHAWN. 7:17. RX

    JEN 🙂
    MEREDITH. 9:28. 105
    NATE. 9:00. RX
    JOSE. 9:54. 135
    CAM. 5:58. RX

    DAN H. 4:04 RX (NOT VERIFIED)

    MATT D 🙂
    ETHAN. 5:50. 150
    JOHN. 5:18. RX
    PV. 9:15. MOD
    JIM. 8:04. 185
    CUTTONE. 6:33 RX
    RON. 9:35. 185
    ANDREA. 7:21. 135
    SUE. 7:49. 85
    BRITTNEY. 10:00. RX
    DIXIE. 9:18. 75
    MONI. 8:35. RX

    STEPHEN. 9:00. 135
    ANDREW. 9:21. 155
    CHRIS. 74. REPS 105
    KRISTEN. 7:29. 105
    SHANNON. 9:15. RX
    PAUL. 8:40. 185
    DAVIN. 75. REPS 165
    KRISTEN 9:03. ROM
    SHAWN 🙂
    RITU. 47 REPS. RX

    DAVID
    JESSICA
    YESSENIA
    KASEY. 7:57 RX
    DAVID
    BRIAN
    MAT
    ALEX. 72 REP. 185

    AMANDA MOD
    JAZMIN
    JEANNIE 9:19. 115
    RAJU
    JR
    FRITO. 8:10 MOD
    GABIE
    PATTY
    GABBY
    ALE

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