Happy Friday Athletes! PSA: Due to the observance of Veteran’s Day on Monday, there will be no classes, but the gym is open for holiday hours if you want to go work on specifics.
Today’s work is going to be basic but effective with both strength work and a spicy metcon that’ll get your engine red lining quickly if you’re not careful.
First, we will work on the Back Squat for 5 sets of 5 reps at 75-80% of your 1RM. Get warmed up and then build up to your working weight. This will feel heavy, especially when you get to your later sets. Take time between to reset the system and hit each set ready to go.
When completed, put away your bars and weights. Today’s WOD is pure body weight and don’t you worry, it’ll be enough. For 4 rounds, run 400 meters and do 20 burpees. Yep, that’s it. The trick is to pace yourself in order to keep constant motion, especially in the burpees. Don’t do them fast. Do them consistently. As you run, you will quickly figure out that this is your time to ‘recover’ under fire. Move your body but don’t burn it out, the run is the easy part.
Once done, give your fellow athletes a fist bump or high-five and have a great LONG weekend!
BackSquat 5×5 @ 75-80%