Monday 5/1/17:

W/U CONDITIONING:

• tabata air bike max effort

• tabata active squat hold

• additional w/u coach's choice

STRENGTH:

WEEK 2 DAY 1

• back squat: 4x8 at 60%, 65%, 70%, 75%

• deadlifts: 4×8 at 60%, 65%, 70%, 75%

NOTE: if you do not have an established 1RM, take this time to find it.

METCON:

14min AMRAP:

• 14 pull-ups

• 14 push press 95/65

• 14 alt. front rack lunges 95/65

(EXTRA CREDIT: go heavy & 10 C2B pull-ups ~or~ 5 muscle-ups)

POST WOD ACCESSORY:

• 100 weighted sit ups

• use weight on chest or behind head

(EXTRA CREDIT: GHD sit-ups)

- Post results to comments.

#WOD