Monday 7, December 2015

Warm up:

As a GROUP

400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side

Skill:

8 minutes GHD sit up work including instruction - No more than 50 reps

Strength:

Well it is Max Effort Monday, but with this move I feel like we will have a lot of people done after 2 reps, so we are going with MAX REP Monday

1 and 1/2 Back squats
5-5-5-5-5-5-5-5 yes that is 8 sets of 5 at 60% of your 1 rep max back squat

a 1 and 1/2 is

Squat
Come up half way
Squat back in the hole
All the way up

THIS EQUALS 1 REP

Metcon:

Partner WOD:

18 minutes Total

3 minutes MAX effort row
3 minutes wall sit
3 minutes MAX effort row
3 minutes wall balls 20/16lb
3 minutes Max effort row
3 minutes 3rd World Squat

Each person will do this whole rotation