9.3.13 "Nova"

SWOD:

Front Squat - 2×2@85%, 4x1@95% of your 1RM

Clean Pull - 2×2@110%, 4x1@120% of your 1RM clean

Bottom Squat Hold - 3x1 min

sets x reps

-Coach Casey

3 min unbroken jump rope singles

3 min max pull ups

2 min unbroken jump rope singles

2 min max pull ups

1 min unbroken jump rope singles

1 min max pull ups

Score= total pull ups

-the doll