STRENGTH:
BackSquat (percentages are off 90% 1RM)
55%x5, 65%x5, 75%x5 or more
Last round, as many reps as possible
Cycle 1, Week 1
WOD:
5 Rounds:
2min AMRAP:
5 Burpees
10 Med or Slam Ball Sit Ups (30/20#)
30 DU/ 90 SU
1 Minute Rest Between Rounds,
continuous count, start where you left off
AP: 5×5 T2B
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6:00am and 5:15pm CFLite Class
3 Rounds For Time
200m Sandbag Carry
10 Reverse Lunges w/ 2 DB at sides (35/25#)
8 DB Push Press
6 DB Front Squats
4 Renegade Rows (push up /row/row)
QOD: Have you ever been to Springfield, Missouri?