Strength:
Amateur
Back Squat 3x5 (add 5 lbs to last workout)
Shoulder Press 3x5 (add 2.5 lbs to last workout)
Collegiate
Back Squat 7 RM
Shoulder Press 7 RM
WOD:
When Leo Burps it looks like this!
3 rounds of:
Burpee Box Jumps 24/20
Burpee Lateral Log Jumps
Burpee Deadlift 115/80 Demo
Burpee Wall Climbs Demo
Note: In this workout you move from each of 5 stations after a minute.The clock does not reset or stop between exercises. This is a 5 minute round from which a 1 minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately. One point is given for each rep. Max effort on each. Athletes may start where ever they want.
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