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WOD - Monday, 8/1/2016

WU:

3 RNFT:

5 Pullups

10 Burpees

15 Medball cleans

A. Strength: Front squat (Wave cycle, week 3]) (18 minutes)

Working sets:

1. 5 x @74%

2, 1 x @84%

3. 5 x @76%

4. 1 x @86%

5. 5 x @78%

6. 1 x @88%

Rest between 1:30 - 2:00 between sets.

These percentages are based off your most recent FS 1RM (We tested on 7/11/16).

Warm up the same way you normally would till you hit the working sets. I recommend calculating your numbers before class so you can come in ready to squat.

B. Conditioning

3 RFT:

15 Squat cleans (135/95)

400m run

Extra Credit: GHD Sit-ups

5 x 10-25

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