Strength
Back Squat
Work up to a heavy set of 20 consecutive reps
WOD
4 Rounds
10 Shoulder to Overhead (155,105)
15 Toes to Bar
Level 3 (135,95)
Level 2 (115,75)
Level 1 (95,55)
Weekly Strength/Benchmark Schedule
At Home WOD
1.
50 Push Ups
100 Hollow Rocks
50 Push Ups
2.
3 Rounds
1 Min Bounding Lunges
1 Min Jumping Squats
1 Min Forearm Plank Hold
1 Min Burpees
1 Min Rest
3.
World’s Greatest Stretch – 5 Minutes on Each Side