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Welcome to the Herd Sarah!

Friday

Level 2

A. Squats!
In 15 minutes work up to a heavy set:

Performance: Back Squat 3 reps; 30x1
Rest about 2-3 min after each set


AMRAP at 80% at the same Tempo used as A

WOD: 10 Minute Work Capacity Test

The weights are the idea for about what you should be looking for.

4 min Row for Cal (1 pt. for every cal)
3 min Pull Ups
2 min Back Squat (BWT men; 2/3 women)
1 min Shoulder to Overhead

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Level 1

Skill: Front Squat; sets of 5 reps 31x1 tempo

WOD:

10 Minute Work Capacity Test: The weights are the idea for about what you should be looking for - but try to get people to scale to about 100-150 reps total for this thing!
4 min Row for Cal (1 pt. for every cal)
3 min Jumping Pull Ups
2 min Goblet Squat
1 min Shoulder to Overhead w/DB's 

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