2022-10-11 WoD

WARM
1 block run
2x30sec row
std warmup

MAIN

A. Backsquat de-load: first 2 reps of each set, add a 1sec pause at bottom.
warm: 10x45, 5x95, 
main: 5x135 (1sec pause), 5x155 (1sec pause), 3x175 (1sec pause)

B. (makeup for missing tuesday last week): Work to a heavy 90-95%
2x195, 1x225, 1x245

C. 3 rounds, each for time
{
.35mile Airdyne
2 block run
}
~3min/round