Tuesday October 5, 2021

Warm up

4 rounds

Row or Ski 1 min

10 barbell back squats

10 alt v-ups

10 bird dogs

Strength

Build up to a 1 rep max Back Squat

Workout

10 min AMRAP

5 pull ups

10 push ups

15 air squats

*every 2 min (including the start) 15 KB swings 53/35

T1: modify is needed

T2: as written

T3: 70/53

Durability Work

6 rounds

12 thrusters 115/75

18 ghd sit ups

Rest 1 min

Monday, October 4th, 2021 at 10:00 pm / WODS