***ALL CLASSES****
WOD
Strength day
1.) 15 min to work to a heavy 3 rep Back Squat with a 3 second pause in the bottom position (each rep)
2.) 15 minutes to work to a heavy 3 rep Back Squat (no pause)
Warm-up
400m run/500m row
Sampson stretch down and back
10 leg swings each leg-side to side and forward and back
3 x 10 air squats, hold bottom of the squat on rep 10 for 10 seconds while pushing knees out with elbows
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