Strength
Back Squat 1×5 (75%), 1×3 (85%), 3×1 (95-100%), 2×3 (90%)
—Find a heavy 1RM & 3RM.
Conditioning
20 Back Squat 225/155lb
40 GI Janes (4-6″ above reach)
60 KB Swings 70/53lb
Row 1K
WOD Notes: Back squat weight should be 60% of 1RM in the WOD. You should not have to break up the 20 squats into more than 2 sets & you may use a rack if necessary. You may use momentum from the jump to pull your chin over the bar or you may hang & kip yourself up.
Reminder: 7pm classes have been added to the schedule for Monday & Wednesday.
Lots of PR’s today!! Great job everyone!!
Pat pushing through the burpees!