Monday 14 October: Squat!

Remember Centurions: only 0900 class today!

Warm up:

500 m row/400 m run

then 2 sets:

15 reps Front squat with 45/30# bar

15 reps back squat with 45/30# bar

30 double unders

Strength:

15-20 minutes to find your:

1 Rep Max front squat

1 Rep Max back squat

WOD

10-8-6-4-2 front squat (165/115) (135/95) (115/75)

50-40-30-20-10 double unders

**You will clean the weight from the floor for the WOD.