Let get back to basics today-You need a good foundation to build off of.
Partner row/bike for 8 minutes
1 person rows for 1 minute the other does 10 squats and holds the last one.
after meet at the front of the room and we will wall squat to fix all these air squats. 30 per person with a one second hold at the bottom.. BACK TO BASICS
Strength- You should be good and warmed up by now so lets back squat!
2 sets of empty bar. 10 squats
2 sets of 7 at about 50 percents
2 sets of 5 at 70 and 75
5 sets 5 at 80 or 85. This should be tough.
Wod- (there is good chance thrusters will in the open Friday, might as well practice now.
11 Minutes Amrap
Thruster/push up ladder
Round 1.. 1 thruster, 1 hand release push up
then 2 and 2, 3,3, 4,4, 5,5 and so on.