August 2017

Strength WOD

Strength
Overhead Squats 5/5/5/5/5

WOD

30 Back Squats
40 Burpees
60 Air Squats
Fitness: 115/75
Performance: 155/105
Open: 175/115
**Use a rack if you feel uncomfortable lowering the weight on your back. If you have tight shoulders we highly encourage you to use a rack.**
The meat of today will be spent on the 5×5 overhead squat.  We will get some good mobility in and work our way up in load as we progress through.  If you have a few minutes come in early to stretch out.  The met con is a chance for you to sweat a little and should be done in under 12 minutes.  The Back Squats should be in 1-3 sets and you should push the speed on the burpees and air squats.

high-kicks

The Saturday class getting those hamstrings prepped