Strength / Skillwork

Back Squat
10-3-3-3-3 / 3 / 3-3-3
10 @ BB
3 @ 50%
3 @ 60%
3 @ 75%
3 @ 80%
3 @ heavy
3×3 @ 80% of today’s heavy set

WOD

PICK ONLY ONE OF THE WORKOUTS!

EMOTM for 15 Minutes:
:15 Assault Bike Sprint

Write down calories on a whiteboard after each round. Score is total calories.
Up to 2 people can share a bike. First person starts at the beginning of each minute, second person starts at :30

PICK ONLY ONE OF THE WORKOUTS!

EMOTM for 15 Minutes:
:15 Row Sprint

Write down calories on a whiteboard after each round. Score is total calories.
Up to 2 people can share a rower. First person starts at the beginning of each minute, second person starts at :30

Elements

Do main WOD today