Monday August 19th

Warmup:

400 m run/500 m row

15 Air squats

15 back squats w/ 15# bar or PVC

15 front squats w/ 15# bar or PVC

15 pull-ups

15 Toes to bar

15 ab-mat situps

Strength

20 unbroken back squats at around 60% of your 1 Rep Max

You cannot re-rack the bar and should not rest for minutes at a time. 

WOD

15 minute AMRAP

6 Front Squat (185/135) (165/115) (135/95)

12 Toes to bar

24 Sit ups