WOD – Saturday 5/7

2 to 4 minutes in Z1
Then 2 rounds of
5 push-ups
10 OH squats
5 strict pull-ups or ring rows
10 sit-ups

CFP squat mobility
*take the time here; open the hips, stretch the quads and hamstrings

Back squat – work up to a heavy triple for the day. Drop to 90% and complete 2 drop sets of there is time.

“Helen’s on the crew team”
3 rounds
500m row
21 KBS (53/35#)
12 pull-ups

Gymnastics Add-on
4-5 sets of “ME” strict HSPU’s
*these ME sets should be 2 or 3 shy of failure

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