Wednesday May 27th, 2015

There is no midday phase 3

There is phase 3 from 3:30pm-7:30pm

WOD:
Score is total time to complete all the runs with the rest period included.
6 rounds
400m run
Rest 3 minutes between runs

Strength:
LEVEL 1
a. warm up with the class

b. EMOM x 8
Back Squats
40% x 2 (these are meant to be as explosive as possible)

c. 4 rounds
400m run
rest 2minutes

LEVEL 2/LEVEL 3
a. Self led warm up

b. EMOM x 15
Back Squats 50% x 2 (these are meant to be as explosive and as fast as possible, stand all the way up)

2-A-Day:
Same as WOD

REMINDER: The gym will be closed from Friday May 29th until Sunday May 31st. This will also coincide with a rest/de-load block. Regular training will continue Monday June 1st.