*5:30am class is cancelled due to icy road conditions
Strength
Back Squat 5×3
—Start at 80% & work up to a heavy 3RM
Conditioning
For Time
Buy In: 500m Row
Then 3 Rounds:
15 Back Rack Lunges 185/115lb
20 Burpees on 45lb plate
30 Ab Mat Sit-ups
Buy Out: 500m Row
WOD Notes: Lunges should be around 50% of your 1RM Back Squat. No racks are allowed unless you absolutely need one. Standards for sit-ups are elbows to the knees.
Great picture!