Monday- Sprint/Rest

Warm Up

4x
30 sec bar hang
10 Partner Squats
1 lap…Indian Style frogger

(class works together…Everyone squatting in a line as the last person hops over every class member until the class does one lap around the gym)
*Space out so there is room to hop 🙂

Strength

Back Squat
5×10 70%+

Superset each set of back squats with max set of strict pull ups or ring rows

***Strength test outs next week***

WOD

5 RFT

Rec:

7 knee tucks/or leg levers
7 Ground to Overhead w/ plate (25/45)
7 Strict Push Ups
100m Sprint
Rest 1 min

Rx:

7 Toes 2 Bar
7 Ground to Overhead w/ plate (25/45)
7 Strict Push Ups
200m Sprint
Rest 1 min

VOD

In the past God spoke to our ancestors through the prophets at many times and in various ways, but in these last days he has spoken to us by his Son, whom he appointed heir of all things, and through whom also he made the universe. The Son is the radiance of God’s glory and the exact representation of his being, sustaining all things by his powerful word. After he had provided purification for sins, he sat down at the right hand of the Majesty in heaven.

– Hebrews 1:1-3