Friday 8/7

Reminder : No 4:30 teens class and no 5:30 zone today

Fitness 

Strength: 

A. Back squat - 5 reps x 4 sets (warm up to moderate weight and use that weight for all 4 sets) 

Wod: 

For time: 

 750 meter row 

30 ring rows 

40 burpees 

50 wall balls 

600 meter run 

Performance 

Strength: 

A. Back squats - build to heavy triple 

B. Take 80-85% of A and do: 

5 reps x 3 sets 

Wod: 

1 k row 

30 pull ups 

40 burpees 

50 wall balls 

800 meter run 

The Zone: 

Skill- 

A1. Goblet squats - 16 reps x 3 sets 

A2. Wall walks - 3 reps x 3 sets 

B. Hr push ups- 1:30 minute am rap 

Wod

21-15-9 

KB swings 

Cal row 

Box step ups