Announcements:
New website in the works. Stay tuned for many updates!
Buy In:
3 min of Dynamic Work @z1
+
3 min of coaches choice movement prep work
* SqT Holds – using plate
**PVC Work
etc
+
Mobility and WOD Explanation
Fitness / Performance:
A. Back Squat – test your 1RM
B.
250m Row
15 KB Swings
25 Burpees
15 KB Swings
250m Row
Rest 12 min x 2
^rest periods can be relative to intensity depending on phases.
Competition
PBP Blog
Endurance:
500m Row Intervals , rest 3 min x 7
LiveFree WL:
A. Test 1RM Back Squat
then,
B. Push Press – set a 5RM, front or back rack
C. Clean DL , lower to below knee perform squat clean, then Front Squat x 3
D. 7 min recovery row @z1