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Wednesday:
Strength:
Squat
*use 90% of your 1RM to determine working set loads
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
*Make certain to record your loads and reps for each set.
*No Accessory Work
WOD:
“Sisson”
Level 3 Advanced:
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
2Laps
Level 2 Intermediate:
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent OR 3 Rope Stands
5 burpees
2Laps
Level 3 Beginner:
Complete as many rounds as possible in 20 minutes of:
6 Ring Rows
3 burpees
1 Lap