Tuesday 5-14

Warm Up

Run/Row/Ride/Jump for 2 minutes
Dynamic Leg Swing Sequence
Ido Squat Warmup
27 Squats
3×5 Pullups/Pushups

WOD

Both Classes

Back Squat the following rep scheme based off of the percentages of your 1RM.
Use the same style you used when you found your 1RM (high bar/low bar)

5@60%
5@70%
5@75%
5@75%

Then:

Performance
5 Rounds
9 C2B Pullups
9 Ring Dips
9 Front Squats (155/105lbs) (Must be cleaned, no racks)

Fitness
5 Rounds, Rest 1 minute between each round
5 Strict Pullups (Strict pullups with a band or ring rows to ribs are the subs. No Kipping!)
5 Hand Release Pushups (Keep thighs off of the ground)
5 Front Squats (135/85lbs) (Can be taken from a rack)