A) 1-2 x 14 Back Squats, rest 4:00-5:00 between sets
Reference Back what you have been doing in previous weeks
Should be heavier than before.
B) 9/11 Tribute WOD – Partner Style
2001m Row- can be done at beginning or end
9 rounds
11 PC (115/75)(95/65)
11 Push Jerks (135/95)
11 KBS (53/35)
11 box jumps
C) Core Accessory
1:00 Plank KB Drag
15 Hip Extension on GHD with a pause at top
rest 1:00 x 4-5 sets