Strength / Skillwork
Back Squat
10-3-3-3-3 / 3 / 3-3-3
10 @ BB
3 @ 50%
3 @ 60%
3 @ 75%
3 @ 80%
3 @ heavy
3×3 @ 80% of today’s heavy set
WOD
PICK ONLY ONE OF THE WORKOUTS!
EMOTM for 15 Minutes:
:15 Assault Bike Sprint
Write down calories on a whiteboard after each round. Score is total calories.
Up to 2 people can share a bike. First person starts at the beginning of each minute, second person starts at :30
PICK ONLY ONE OF THE WORKOUTS!
EMOTM for 15 Minutes:
:15 Row Sprint
Write down calories on a whiteboard after each round. Score is total calories.
Up to 2 people can share a rower. First person starts at the beginning of each minute, second person starts at :30
Elements
Do main WOD today
