"You only live once, but if you do it right, once is enough." -Unknown
Strength: (Back Squat)
Every two minutes for 16 minutes complete:
Back Squat - every 2 min.
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Immediately followed by:
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 80% (only if you were successful on every set of last weeks 75%, if not work off on the 75%.)
WOD: "Just Another Manic Monday"
5 rounds for total reps of:
Minute 1: Row (Calories)
Minute 2: Pistols
Minute 3: C2B Pullups
Minute 4: SDHP (95/65)
RX: As Written
Int: Banded Pistols; Pullups; Reduce Weight (75/45)
Scaled: Air Squats; Ring Rows
