110803

Wednesday

Warm Up:

   1 Round
Run 400
15 Jump Squats
10 burpees

Skill: 15 minute GOAT
Choose a skill other than pushups or hspus that you can do 1 to 3 reps on the minute, every minute for 15 minutes. Record all reps per round. We are doing pushup/hspu program tues and fri, so you may do pushups today if you only come one of those days. You should only be doing pushup program twice a week.



    Are  muscle-ups your goat? Watch Camille Leblanc-Bazinet in Slow motion. Her kip is unbelievable!



WOD: Back Squat
1-10-1--20-1-30 reps

The 1 rep should be close to your 1 rep max, but try to build, like 85, 90, 95 percent.
Reps of 10, 20 and 30 should be approx. 80, 70, 60% of your 1 rep max.

Laurie Galassi (front squat: 175-145-185-135-180-115lbs)