Workout of the Day

 
Strength:
Back squat:

0-1 month training experience: practice sets of 5 with weight from elements

2-6: 2 warmup sets, then 3x5x90% of 5RM (if you dont have accurate 5RM use this time to find it)

6+:
1x5x65% of 1RM
1x5x75%
1xMAXx85%
(if you dont have an accurate 1RM Come early to warmup properly and establish your 1RM)

Metcon:
3 rds for reps

Min1 – Thruster 40/25 (scale to Heavy goblet squat)
Min2 – Plank
Min3 – Wide pushups
Min4 – Rest

Post your scores to the Whiteboard.