Athletes, just a reminder that the jump ropes go behind the front desk in till further notice. Also we will not be having an intro this friday. We will be using that extra time to prepare things for our Atomic Throw Down this coming Saturday the 2nd.
Strength:
Amateur
Back Squat 3x5 (add 5 lb to last workout)
Shoulder Press 3x5 (add 2.5 lb to last workout)
Collegiate
Front Squat 3 x max reps @ 90% of 7 RM
Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM
WOD:
4 Rounds for total reps of:
1:30 AMRAP of Sit-Ups
:30 rest
1:30 AMRAP of 5m Sprints (16.5ft)
:30 rest
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