Today's WOD:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, May 26th in honor of Memorial Day. Please make sure you signed up for a class we will be doing "Murph".
A. Three sets, not for time – slow and perfect:
Air Squats with Slingshot or Mini-Band Around Knees x 10-15 reps
Bird Dogs x 10 reps per side
B. Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
C. Five sets for times of:
Row 300 Meters
20 Kettlebell Swings (53/35 lb)
40 Double-Unders
Rest 3 minutes
These should be sprint sets. Don’t hold back.
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