Monday

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

CrossFit Essentials

6pm

Back Squat

3-3-3-3 

(three-three-one tempo)

*3 seconds from top to bottom, 3 second hold at the bottom, 1 second as you accelerate up to the "up" position

3 rounds of:

20 OH Walking Lunges(45/25)

15 Knees To Elbows

20 KB Swing(53/35)

Read:

The New Energy-Liquid Crack in a Can

Jorg Mardian RHN, CPT, MT, CKS