|1. Warm Up:
2. Wod prep:
Find your 1 rm back squat.
We will be starting another 4 week squat program next Wednesday. You can down load the Big Lifts-2 App below and plug in your 1rm from today. This will set you up for the program.
Options for 1 rm:
5 rep max
3 rep max
Then use the 1rm calculator to figure out your 1rm.
Jack & Jill (10 minute cap)
4-8-12-16-20 cal row
*If you don’t finish the wod before the cap and 1 second to the cap for every rep left over. If you had 24 reps not complete your score will be 10:24
Foam roll thoracic spine 5 minutes