Monday 3/25

Bring a Friend

Skills

Air squat

Front squat

Back squat

Overhead squat

Pushup

WOD

For time:

Run 200 meters

+

3 rounds

20 Air squats

10 pushups

+

Run 200 meters

Fitness

Strength

In 15 minutes build to a heavy 3 rep back squat

WOD

"Bran"

For time

Run 400 meters

+

3 rounds

20 front squats (75/55)

20 pushups

+

Run 400 meters

Performance

Strength

In 15 minutes build to a 1 rep max back squat

WOD

"Bran"

For time

Run 400 meters

+

3 rounds

20 overhead squats (75/55)

20 hand release pushups

+

Run 400 meters

Competition

Strength

In 15 minutes build to a 1 rep max back squat

WOD

"Bran"

For time

Run 400 meters

+

3 rounds

20 overhead squats (95/65)

10 strict handstand pushups

+

Run 400 meters