Monday WOD – 040416

Dave

Dave

Kids Class for today (Monday) is Canceled due to the weather!

Social Media Contest
Drawing will be held tomorrow and then we will announced the Winner of a FREE Month’s Membership!

WORKOUT OF THE DAY

Fitness
1. Back Squat: 4×10@65% – 30X1 Tempo (3 sec. eccentric, no pause, explode up, 1 sec. pause at top)

2. 4 Rounds for time:
10 Deadlift @65%
15 Burpees
Rest 1:00

Note: If you do not have 1RM’s for calculating percentages, the weight used should be moderate.

Performance
GYMNASTICS
Accumulate 100 Hollow Rocks.

STRENGTH
1. Back Squat: 4×10@65% – 30X1 Tempo

2. 4 Rounds for time:
10 Deadlift @65%
15 Burpees
Rest 1:00

ACCESSORY
DB Step Ups: 3×20 (10R/10L)
Box height such that top of leg should be parallel to ground. Rest as needed

ENGINE
6x500m @ RPE 8-9 – Rest 1:1
See RPE Chart here.