WOD

Monday, August 12th

08/11/2019

WARMUP:

 

EMOM x 8 minutes:

 

Odd: :50s Bike @60% > 70% > 80% > 90%

 

Even: :50s Samson Lunge Stretch > Alternating Cossack Squats > Tempo Air Squats (31X1) > 5/5 Reverse Lunges

 

 

 

Back Squats w/empty BB: 3 sets of 5 reps (3031)

 

 

 

STRENGTH/SKILL:

 

Back Squat 1-1-1-1-1
REST at least 2:00 between sets

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM!

 

WORKOUT:
CrossFit Games Ringer #1

 

For time:

 

30-20-10 reps of:

 

Air Bike Calories

 

Toes to Rings

 

7:00 TIME CAP