Remember the final nutrition meeting is Today (Saturday) at Noon!
Hope to see everyone here!
Strength WOD
Speed Squats 8 sets x 3 reps (take about 30 seconds rest between sets)
(These are back squats at about 50-60% of your 1 RM, the goal is to come out of the bottom fast, do not heavy)
This will not be a super painful or hard strength workout, you should feel in control the whole time.
WOD
30 Pull ups
40 Sit ups
50 Air Squats
Rest 2 minutes
3 Rounds
23 min Cap
-Score = Total Time-
(each round should be a sprint, scale the pull ups accordingly)
RX+ Chest to Bar
