WOD Mon Apr 23

Strength

Back Squats
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%

Work

“Marathon Monday”

For Time: 
500m Row / 1200m Bike
26 Hand Release Push-ups / Elevated Push-ups
 500m Row / 1200m Bike
26 Kettlebell Swings @ 24/16
500m Row / 1200m Bike
26 Sit-ups / Knee-raises
 500m Row / 1200m Bike
26 Deadlifts @ 75/55 / Kettlebell Deadlifts @ 32/24
500m Row / 1200m Bike
26 Air Squats
500m Row / 1200m Bike
26 Box Jumps @ 24/20

CompTrain

Power Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week. Build to heavy single, not max, for the day.

For Time: 
10-8-6-4-2
Deadlift (275/185)
Bench Press (185/115)
Squat Clean (135/95)