Strength – Back Squat – 20 minutes to find 1 rep max – be sure to properly warm-up and to space your attempts out (2 min) to fully recover from maximal efforts. Be sure to know your limitations and whether you are comfortable bailing or if you require a spot. If you are not sure, ask your coach to spot you.
WOD
For time:
Run 800 meters
20 – KB swings – 24/16kg
20 – Goblet Squats – 24/16kg
Run 400 meters
15 – KB swings – 24/16kg
15 – Goblet Squats – 24/16kg
Run 200 meters
10 – KB Swings – 24/16kg
10 – Goblet Squats – 24/16kg
18 min Cap
