Warm up: row 1 k+50 Air Squats+35 sit-ups+20 pull-ups+1 k row… pace everything slow.

A) class

B) 75 dubs emom until failure. 

Scale to 60 if you don’t think you can do 75 for at least 5 minutes. 

If you scale to 60’s after going until failure you must do another 200 before moving on. On either number if you do not make it through 5 minutes successfully you have another 200 to do. If you scale to 60’s and don’t make it through 3 minutes then stop and just do 1000 for time.

C) 2 back squats emom for 20 minutes. Build or linear. Up to you

Sunday, December 11th, 2016 at 8:51 pm / Competitive