Wednesday - May 3

*Strength/Accessory work (choose one or the other)

General Fitness

3 sets of:

*1- Back squat x 10 reps (3 second descent)

*rest 60 seconds

*2- Hold top of push-up x 60 seconds (advanced: nose-

to-wall handstand hold)

*rest 60 seconds

*3- Supermans x 20 reps (slow) (advanced: reverse snow

angels

*rest 60 seconds

Performance

Every 2 minutes (E2MOM) for 5 sets:

*Back Squat

1- 65% x 6 reps

2- 75% x 4 reps

3- 80% x 2 reps

4- 85% x 2 rep

5- 90% x 1 rep

then, one set of:

Back Squat x max unbroken reps @ 85%

WoD (everyone)

10 minutes:

*Row 1000m

*Max reps wall balls

Group Cool-down

*Foam roll

*Stretch and hold for 60 seconds each: hips, gluteal group (pigeon pose), shoulders

*Socialize

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