2015 Resolution!

Warm Up
1 gate run
10 air squats
5 toe taps
20 sec KB squat stretch

Back Squats
3 x 10 @ 75% 1RM
*If people don’t know what their 1 rM is, tell them to stick to the same weight they used last week
2 x 3 @ 90% 1 RM
*Guys add 10kg-15kg, girls add 5kg

WOD
14.5 opens WOD
21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters at 42.5/30
Bar facing burpees
*20 minute time cap