9-13-19 WOD

Back Squat
3-3-3-6+

*Work up to something heavy for 3. Then drop weight and complete a good set of 6+ reps (no more than 10) at a lighter weight. Drop set should be 85-90% of what you hit for your 3 rep for the day.

THEN

10 Rounds for Time:
250/200m Row
1 Legless Rope Climb

*Alternate on the row with a partner for 10 rounds each. The row is always moving. You can sub 15/12 Calorie Assault Bike if needed.

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