Apr 5

Workout of days past

Strength

4 x 3 Back Squat @30X1

*complete set every 2:30 *~80% *goal is same weight for at least last 3 sets, so can use set 1 as extended warm up if needed

WOD

3 Rounds, each for time 250m Row 15 KBS 25 Burpee 15 KBS 250m Row

*2 min rest b/t efforts *each effort should be 90+% effort, expect to see positive vs negative splits *scale burpee volume if needed *500m Bike

Jul 2–Jul 1–Jun 30–Jun 29–Jun 28–Jun 27–Jun 26–Jun 25–Jun 24–Jun 23–Jun 22–Jun 21–Jun 20–Jun 19–Jun 18–Jun 17–Jun 16–Jun 15–Jun 14–Jun 13–Jun 12–Jun 11–Jun 10–Jun 9–Jun 8–Jun 7–Jun 6–Jun 5–Jun 4–Jun 3–Jun 2–Jun 1–May 31–May 30–May 29–May 28–May 27–May 26–May 25–May 24–May 23–May 22–May 21–May 20–May 19–May 18–May 17–May 16–May 15–May 14–May 13–May 12–May 11–May 10–May 9–May 8–May 7–May 6–May 5–May 4–May 3–May 2–May 1–Apr 30–Apr 29–Apr 28–Apr 27–Apr 26–Apr 25–Apr 24–Apr 23–Apr 22–Apr 21–Apr 20–Apr 19–Apr 18–Apr 17–Apr 16–Apr 15–Apr 14–Apr 13–Apr 12–Apr 11–Apr 10–Apr 9–Apr 8–Apr 7–Apr 6–Apr 5–Apr 4–Apr 3–Apr 2–Apr 1–Mar 31–Mar 30–Mar 29–Mar 28–Mar 27–Mar 26–Mar 25–Mar 24–Mar 23–Mar 22–Mar 21–Mar 20–Mar 19–Mar 18–Mar 17–Mar 16–Mar 15–Mar 14–Mar 13–Mar 12–Mar 11–Mar 10–Mar 9–Mar 8–Mar 7–Mar 6–Mar 5–Mar 4–Mar 3–Mar 2–Mar 1–Feb 28–Feb 27–Feb 26–Feb 25–Feb 24–Feb 23–Feb 22–Feb 21–Feb 20–Feb 19–Feb 18–Feb 17–Feb 16–Feb 15–Feb 14–Feb 13–Feb 12–Feb 11–Feb 10–Feb 9–Feb 8–Feb 7–Feb 6–Feb 5–Feb 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