Warm up: 400 m run/row; 10 windmills, 10 pass trhus; 2 x 10 s1uats, 10 spiderman lunges, 10 sit ups, 5 inchworms + push ups
Skill Focus: Back Squat
Warm up and build to working weight
3 x 5 @ 90% 5RM (not a 5rm attempt, use same weight all 3 sets)
WOD:
Level 3
s2o 115-135#/80-95#
run in increments of 25 m (25 m = 1)
v ups
Level 2
s2o 95#/65#
Run in increments of 25 m
V ups
Level 1
S2o
Run in increments of 25 m
Mod v ups
3x 1 min on, 1 min off for max reps
Post total reps per score
Welcome back Red!
Skill Focus: Back Squat
Warm up and build to working weight
3 x 5 @ 90% 5RM (not a 5rm attempt, use same weight all 3 sets)
WOD:
Level 3
s2o 115-135#/80-95#
run in increments of 25 m (25 m = 1)
v ups
Level 2
s2o 95#/65#
Run in increments of 25 m
V ups
Level 1
S2o
Run in increments of 25 m
Mod v ups
3x 1 min on, 1 min off for max reps
Post total reps per score
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