05-19-14

A.

-Group joint warm up

-Spiderman stretch

-5-10-5-10

Burpees

KBS

Sit Ups

 

B.

Strength: Back Squat 2-2

3@80%

3@85%

3-5@92%

 

C.

WOD: 12 min AMRAP

7 Back Squats 185/135# -Off the floor

14 Toes to bar

21 KBS

**Three month re-test**

(You did this Nov-22/Dec-30/Feb-21)

 

D.

Cool down: Not for time

15 Perfect squats

20ft Inch worms

Row 4-6 min at 65-70%

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