Monday Jan. 9

WOD:
1 mile run for time- if you have already selected an athlete skill sheet, please record your time( they are in becky’s file)
According to mapmyrun.com if you run from the driveway to the storage unit place just before F St/ bus stop it’s .5 mile.  You can run there and turn around and come back.
If you have your own watch/ gps use that.

then not for time
3×15 with light- medium weights ( depending on how you feel) for kbs/ bp movements
ghd situps
hip ext.
kbs
bench press
pull ups (ring rows, or negatives)

correction on the level 2 athlete skill:  it should be back squat 1.5 bwt, not front squat.