Thursday 5/30

Fitness

BACK SQUAT

15 minutes to build to a moderate set of 5

WOD

"The Sultan"

For time

Run 800 meters

25 front squats (95/65)

25 single arm dumbbell push press (35/25)

25 front squats (95/65)

25 single arm dumbbell push press (35/25)

Row 1000 meters

Performance

BACK SQUAT

15 minutes to build to a heavy set of 5

WOD

"The Sultan"

For time

Run 800 meters

25 front squats (115/75)

25 single arm dumbbell push press (50/35)

25 front squats (115/75)

25 single arm dumbbell push press (50/35)

Row 1000 meters

Competition

BACK SQUAT

15 minutes to build to a 5 rep max back squat

WOD

"The Sultan"

For time

Run 800 meters

25 front squats (135/95)

25 handstand pushups

25 front squats (135/95)

25 handstand pushups

Row 1000 meters