Monday 5.13.13

This week we will begin posting the strength portions of the WOD here on the blog at the beginning of the week. If you are not going to be in class on either of these days, you can either come in a little early, stay a little late (unless you're at the last class of the day....), or get these in at the gym near your house/in your apartment complex/at the gym at work. Enjoy!

TUESDAY Strength
Back squat:
3x5 @ 70%
3x3 @ 80%
3x1 @ 90% 

WEDNESDAY Strength
Ladder up to 7 reps and back down (1-2-3-4-5-6-7-6-5-4-3-2-1)
ring dips and DB bent over rows, alternating each time 

Pat had great form on his turkish get-ups!

(Monday)Skill/Strength:
20 min practice of turkish get-ups, sets of 3-5

WOD
21-15-9
HSPU
pull-ups