Strength
Back Squat – 1×20 @ 65-67%
—Do a few lighter warm-up sets before attempting the 20 reps
Conditioning
For Time – “2015 Wodapooloza WOD #4 (w/o swimming)”
60 Sec L-Sit Hold
45 Wall Balls 20/14lb to 12/11ft
1200m Row
45 Wall Balls 20/14lb to 12/11ft
60 Sec L-Sit Hold
Extra Skill Work
100 Parallette Pass-Through For Time
WOD Notes: Accumulate 60 sec in an L-Sit on the parallettes. Rx’d is (2) 45# plates stacked on top. If heels touches plates time stops. You may scale to (1) 45# plate or you may hold a tuck for 90 seconds (not 60). WB weight is normal but aim for a higher target than usual. Think about bringing arms down while ball is in the air to save your shoulders.
Schedule Changes This Week
Mon-Thurs: Normal Schedule
Friday AM is normal as well. Fri PM there will only be a 4pm class, with open gym from 5-6pm.
Saturday – 10am class only. Open Gym 11-1pm.