Wednesday, May 1

Strength 

Heavy Single! 

Back Squat 

55% / 5

65% / 3

75% / 2

85% / 1

95% / 1

105% / 1 

Metcon

Benchmark

“Pina colada”

4 rounds for time 

20/15 cal row 

12 hang clean 115/75

XT

Clean - heavy single 

3 - 50% 

2 - 60% 

1 - 70% 

1 - 80% 

1 - 90% 

1 - 100% 

strict ring dips -

1-2 sets of 1-2 reps then: 

Max, unbroken set. Log your score.