Skill:
4x5 -Plate goblet squat to isometric hold for flute activation.
Strength:
Back Squat
Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
5x3@85%ww
WOD:
“Cindy”
20 min AMRAP:
5 Pull ups
10 Push ups
15 Air Squats
**Repeat from 08-02-16, 10-28-14**
SCALED:
12 min AMRAP:
5 Pull ups / Seated Pull up / Ring Row
10 Push ups
15 Air Squats