4 sets of:
A1. Back Squat x 4-6 reps @ 30X1
Rest 45 seconds
A2. Pull-Ups x 6-8 reps
Rest 45 seconds
A3. Plank Hold x 30-45 seconds
Rest 45 seconds
+
In teams of two, with partners alternating to complete entire rounds, complete as many rounds and reps as possible in 10 minutes of:
Goblet Squats x 10 reps - moderate.
Burpees x 5 reps
CrossFit:
4 sets of:
A1. Back Squat x 3-5 reps
if not coming tomorrow add A2. If coming tomorrow we will be testing "Helen" so skip the pull-up work.
A2. pull-ups max reps
Rest 3 minutes
+
partner WOD
each athlete completes 2 sets. P1 goes through whole piece and then rests while P2 goes.
Row 500 Meters
30 Wall Ball Shots
15 Toes to Bar
each athlete completes 2 sets. P1 goes through whole piece and then rests while P2 goes.
Row 500 Meters
30 Wall Ball Shots
15 Toes to Bar
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