Today's Workout: 112415

White Oak WOD:
Max Back Squat
Then:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
etc.
Downtown WOD:
3 rounds – 10x KB sumo deadlift high pulls, 10x power clean (45#), 10x sit ups.
Strength: Power clean – Warm up, then: 3-3-3-2-2-2-1.
Work Capacity: Complete the following for time…
100x air squats
75x KB swings (53#/35#)
50x weighted sit ups (35#/25#)
25x ring push ups
Run 400m