Start times for the Wod will be written on the board. If strength takes you a longer, be sure to get through your warm up quickly. If you rush the strength portion please do extra sets or hop on a bike or rower to stay warm.

 

Warm up
4 Rounds
5 pull ups,
10 push ups
15 Squats

Strength-
Back Squat
5,5,5,5,5
65%,70%,75%,80%,85%
First figure out 90 percent of your one rep max, then use that number with the percentages for your set
** Newer athletes that don’t know a one rep max or are still working on technique please do extra sets as lower percentages.

Wod-
7 minute Amrap
7 front squats 155/115
7 burpees over your bar

3 minutes rest and to change weights TRY TO BEAT YOUR SCORE FROM THE FIRST 7 MINUTES, THE WIEGHTS ARE LIGHTER
7 minute amrap
7 front squats 135/95
7 burpees over your bar.