Some B.S.

annie

Strength:
Back Squat
Work up to a Heavy Single.  Do not attempt a 1RM unless its feeling really good.  Stop ascending in weight as soon as your speed on the way up slows, or form is not perfect.  Do not push yourself to failure.  If you fail, a 30 burpee penalty is to be made up before the WOD starts.

WOD:
2 Rounds
3 min  ME KB Swings (32/24)
2 min ME HSPU
1 min ME Double Under
Keep a running total of reps.  Scale the HSPU’s with Push Presses at (95/65) if you cannot HSPU to 2 ab-mats or less.

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