04 Sep SATURDAY, SEPT 5TH

REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE.

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8:30 AM LITE N TITE WOD:

5 rounds for time

536m Run*

20 Push-ups

25 Air Balls 

30 Russian Twists w/ MB

*Run = 1 2/3 lap around the field

9:30, 10:30, 11:30 AM WOD:

STRENGTH:

Back Squat 6 sets for quality every 2.5 min:

1 Pause (3 sec at bottom)

2 Tempo (3:0:3)

3 Regular

*Aim for the weight that used for 5×10 and go up or down from there. 

WOD:

15-12-9

Squat Clean

206m run (around field)

Lv1: 75/55

Lv2: 105/70

Lv3: 135/95