1) Squat – Bring Sally Up Bring Sally Down**

2) 3 rounds for time:
17 strict pull ups
Run 400m

**I avoid programming workouts simply because they are popular on the internet at the moment. Every aspect of our program is artfully calculated and these workouts seldom fit into the plan. The Sally workout can be classified as a “repetition” session. Both our Performance and Competition program call for repetition squats to be done either this Friday or next. It’s as if Bring Sally Up Bring Sally Down was meant to be.  ~William

Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run – off
Tri – swim – 25 minutes as fast as possible