9.28.25 WOD.

2min Row-bike
Then…
3 Rounds at a Warm-Up Pace
8 Wall Ball
50 Walking Lunge. Down and back
50 Single Unders

Then…

Back Squat- Week 3/3
Primer:
3 x 5 Reps
Build to Opening Weight for Following Sets…

Every 3:00 x 3sets
10 Pause Back Squats
*1 – 2 second pause, no bouncing out of the bottom.
Load Goal: 65-70% of 1RM

Then…..
For time:

30 Wall balls
300m run
–
20 Pull Ups
200m run
–
10 power cleans 155/110
100m run
10 Power Cleans
–
200m run
20 Pull Ups
–
300m run
30 Wall balls