MONDAY 11-14-16

Wishing A HAPPY BIRTHDAY To Kerensa 🎉

WARM UP 10 min
100 m run
– 10 G2OH w/ Medball
– 10 Airsquats
– 1 ROPE climb
– 1 MIN PLANK
– 30 sec R side plank
– 30 sec L Side Plank

STRENGTH
Every Monday and Thursday we will post a 20 rep back squat program .
This program starts on the first day by finding 60% of your 1RM. Do 20 reps of back squat unbroken. You cannot put the bar down and you should not rest for minutes at a time.
Every Monday and Thursday you add 5# to your bar. Do the 20 reps unbroken. As long as you are successful, continue the program. Once you can no longer do 20 reps unbroken. You are done!

WOD 20 min AMRAP
“Cindy”
5 PULL UPS
10 Push ups
15 Airsquats

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