Meet at the board at the top of the hour. If you are there early DONT start your warm up. work on your weaknesses or mobilize. everyone has 100 unbroken double unders right? Everyone has weighted pistols, pull ups, perfect push ups right?? there is plenty to work on for everyone no matter what level of fitness you are at.
Warm up- Row 500
after last Friday its time for more squat therapy
30 wall squats with 1 second hold, Get through these so we can get going on these squats.
Strength- Back Squat. DO NOT add 10 pounds onto last week. Use the same max number as last week. Just 2 more weeks to go then we start a new strength program
Amrap @ 90%
100 Wall Balls (20/14)
50 Cal. Row
30 Burpee Pull Ups