WOD Mon Oct 1

Strength

Back Squat 
3×9 (70-74-78%)

Work

“Wasabi”
For Time: 
1000m Run / 2500m Row / 3000m Bike
40 Chest to Bar Pull-ups
30 Front Squats (135/95) / DB Front Squats @ 50/35
20 Burpees

CompTrain

Snatch 
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (84-86-88%)
Minutes 12-13-14: 1 Squat Snatch (84-86-88%)