Strength
Back Squat (9 x 3 with last 3 at 80-85%)
E2MOM for 18′: 3 reps Back Squat at below percentages —
Sets 1-3 (warm-up sets): Build to ~50%
Sets 4-6: Build from 60- 80%
Sets 7-9: All 3 sets at 80-85%
Conditioning
CFIL BENCHMARK TEST – compare results to Jan 2017 and/or May 2016 if you have them in your history – and be sure to record your results today (including any scaling used) so you can compare in future!
Burpee Box-Over Test
This benchmark is for MAX reps, MAX effort!
AMRAP 5 minutes:
Burpee Box-Overs (24/20)
You may jump up to OR step across the box, and do NOT have to extend hips at the top. Everyone starts on TOP of boxes to start the WOD. Each rep starts with chest touching ground for the burpee and ENDS when both feet touch the ground on other side of box.
Cash-Out
Keep the boxes out!
Pigeon Pose on Box – 1+ mins/side
Lax Ball Glutes – 1+ mins/side (ideally 2+ mins)