Am 5,6,9,11 Pm 330,4,5,6


Strength: Back squat
100/1 x2 sets

Wod: From Vivendilab and Miranda Oldroyd

10 Rounds for Time and Load

1 Clean and Jerk

1 Round of Cindy

(5 Pull ups, 10 Push Ups, 15 Squats)


Choose a weight that is challenging for sure. It’s only 10 reps. HOWEVER, don’t choose a weight that you are waiting 30 seconds or a minute to pick up because you think you will fail after 3 rounds. If it’s too heavy during the workout…lower it. If it’s too light and you are smoking it….raise it. Remember, in training it’s all about getting the best workout, not about always getting the fastest time or lifting the most weight.