5.9.13 "Pathogen"

SWOD:

Back Squats - 1×5@50%, 1×5@60%, 2×3@70% 

Supermans - 4x8

Lunges - 1×5@40%, 1×5@50%, 2×3@60% (hold in front rack) of your 1RM Front Squat

sets x reps

If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.

-Coach Casey

WOD: 

For 10 min: On the min: 5 DB Hang snatch, 8 push ups, remainder min DU, score is DU 

-the doll