Strength WOD
2 Back Squats every 30 seconds
For 8 minutes
Should be about 50% of your 1 RM, focus on speed, driving out of the bottom fast and good position
This will not feel super taxing or fatiguing, but speed work with light weight is still great for developing strength.
Bar comes off the rack
WOD
15 Front Squats
15 Toes to Bar
800 M Run
12 Front Squats
12 Toes to Bar
600 M Run
9 Front Squats
9 Toes to Bar
400 M Run
6 Front Squats
6 Toes to Bar
-For Time-
Fitness 95/65
RX 115/75
RX+ 135/95
(Fitness- scale toes to bar to x2 sit ups, just remember to not always sub for t2b or else you will never get better at them)
(The load should be light today, aim for going unbroken on the squats)
Andrew, John and Fred hitting Grace at the noon yesterday!