Wednesday

For Wednesday we have running and squatting and then we’ll shut down squats until the weekend. Part B is tough and the intent is to push the weight here. This should be a tough 15 reps. For Part we have a nice 15 minute push/pull circuit to warm up the body.

Remember Murph is Saturday. We’ll be opening up capacity and have classes at 8 and 9. We will have open gym hours on Monday if you can’t get here Saturday and want to get it done.

Part A

15 Minute Circuit

200 Meter Run

10 Bench Presses

10 Ring Rows

5 Air Squats

PART B

3 Rounds

15 Back Squats 185/125

400 Meter Run

PERFORMANCE: 135/95

FITNESS: 115/80