General Warm Up
400m Run or 500m Row
Crossover Symmetry
Strength
Hatch – Week 9, Day 1
Back Squat
1 X 5 @ 60%
1 X 3 @ 70%
1 X 2 @ 80%
1 X 2 @ 90%
1 X 1 @ 95%
~
Front Squat
1 X 5 @ 65%
1 X 4 @ 75%
1 X 4 @ 80%
1 X 4 @ 85%
WOD
21-15-9 for time of:
KB Swings (70/55)
Toes to Bar
