8am-10am: Open Gym
10am: Group WOD

Last retest for the week…

For time:
40/35 Bike Calories
20 Back Squats, 225/155 lbs
20/17 Bike Calories
10 Back Squats, 225/155 lbs

Goal: sub 10 mins

Retesting from 8/1. Legs here we come! If you did this in August make sure to use the same weight to see how things go. The pacing element on the bike comes into play here along with the back squat and decision to break things up or not! For some of us it may be worth it to go unbroken. Another option can be quick sets of 5 with re-racking the barbell. Regardless make sure to push but have smart pacing on the set of 40/20. When you get back to that bike for the round of 20/10 dig in and trust your fitness and recovery.

Midline Work
3 rounds for quality of:
20 Plate Straight Leg Sit-ups, pick load
16 Dumbbell Russian Twists, pick load
12 Leg Raises Over Dumbbell
Rest 1 min