FOOTBALL WOD Saturday 10/2

Warm-up
2x
20 Double Unders (3x Regular Skips)
10- Ring Push-ups
10- Ring Rows
10- Box Jumps
10- Sit-ups
10- Back Extensions

Strength 5/3/1
Power Clean
70% x 3
80% x 3
90% x 3+ (Max Reps)

Squats
70% x 3
80% x 3
90% x 3+ (Max Reps)

In-Season
3 rounds for time:
1 Full Gasser
Max Rep Pull Ups
Post times and total pull ups to comments.

Off-Season
Complete 3 rounds for total reps:
Hold Top of a Pull Up - 45 seconds
Rest 15 seconds
Overhead Walking Lunge w/ 45 lbs plate - 45 seconds
Rest 15 seconds
Sledge Hammer Strikes - 45 seconds
Rest 15 seconds
Sprint Full Gasser or 1/2 Gasser
Rest 15 seconds
*To score workout if you can complete the full gasser in the 45 seconds count 2 reps. If you can not complete full gasser in 45 seconds or opt to only complete 1/2 gasser count 1 rep.