Day 3 of Catalyst cycle

Warmup: Row 500 DU Ladder 5-10-15-20-25-30 back down CFWU x 1 Back Squat - 60% x 5 x 5 = 108 Block (or hang) Clean (mid-thigh) - 60% x 3 x 5 = 78 Halting Clean Deadlift - 80% (of clean) x 3 x 3 = 98 SLDL - 60% (of back squat) x 5 x 3 = 113 Row  10 x :30/:30 = 1487M

SCF Monday WOD

Lori and I plan on doing the SCF WOD on Mondays. Warmup Row 500m Active stretch 3x5 snatch DL/hang clean/OHS (33/53/63/73/63) Amrap 7 min. 3-6-9-12-15-18-21 OHS C2B pullups Me: 81