Happy Monday! Please be sure to take a look at our Holiday Hours for the coming weeks.  Also…

Happy Birthday to the amazing Coach Janelle!  

STRENGTH:

#back squats (15 min)

Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%

Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%

Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%

* Week #3 of our Back Squat Waves. All percentages based off our 5-Rep Heavy from earlier in the cycle or about 87% of 1RM Back Squat.

BeachFit wil do:

AMRAP 14 

7/5 Cal Bike

10 Goblet Squats

7/5 Cal Bike

10 Jumping Alternating Split Lunges

12 Plank Taps (side)

WOD:

#wonderwall (20 min Cap)

For Time: 

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (225/155) *Approx 60% 1RM

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees

CASHOUT:

#body armor

3 Sets:

:20 Seconds Waiter Squat Hold (Each Side)

Max Strict Pull-ups (Scale to Banded or Feet Elevated Ring Rows)

5 Tempo Romanian Deadlifts (5 Seconds Down)