Monday March 26th

25
Mar

Monday March 26th

The Open is over. Back to regular programming. More time on the pull up bars and more time Squatting, Deadlifting, and pressing!

Warm Up-
5 Minutes of slow bike or row-
20 Air Squats
20 Overhead Squats with a PVC

Strength
Grab a bar- Find a squat rack- Pair up with someone you can squat with
10×2 empty bar back squats
Back Squat
5 @ 40%, 5 @ 50%, [email protected] 60%, 5 @ 75%, 5 @80%,
LAST SET AS MANY REPS AS POSSIBLE 85% should be more than 5….

Wod
3 Rounds for time
30 Wall Balls
30 Double Unders
THEN
Immediately into 1000m Row ORĀ  60/50 cal bike OR 800m run)