Thursday Workout: Back Squats, KBS, Sandbag Squat, Run

STRENGTH

OTM 10:

Back Squat x 1

Start around 50% of your 1RM and build EACH set until you get to a heavy single, NOT a max for the day. Goal is to finish somewhere around 80-90% of your 1RM depending on how you’re feeling. If sharing a rack with a partner, do your best to keep on the every minute schedule but don’t rush your sets. Compare to here

WOD

Level 1

3 Rounds for Time:

Russian Kettlebell Swing x 15
Sandbag Squat x 15
Run x 200m

Level 2

3 Rounds for Time:

Russian Kettlebell Swing (70/53) x 20
Sandbag Squat (50s/30s) x 20
Run x 250m

*Sandbag can be placed in front rack or on back for squats

Cash Out

Hit calf/achilles area with lax ball or foam roller

ANNOUNCEMENTS

Schedule Update: Gymnastics class this Friday is cancelled. See Front Desk for up-to-date schedule.
March Social Media Madness is ON! Check the post here for details. Also, if you are posting to Instagram but have a closed account, please letScott know so that we can request to follow you on Instagram otherwise we won’t be able to see your posts!!