Monday July 2nd


Warm Up
Row 5 Minutes-
30 squat therapy squats against the wall
Grab a bar and head to the rack
USE SPOTTERS THIS WEEK! THESE ARE MAXES. If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
2 sets of empty bar back squats
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out.   This should really take almost the entire hour. Work with someone!

Wod (if you still want to do it)
8 Rounds
1 minute row sprint
1 minute rest

Wod will take 16 minutes total.

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