“Book Ends”

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IMG_0171CrossFit WOD

"Book Ends" For Time:
1k Row
100 Situps

Rest 10 Minutes

100 Air Squats
1K Row


IMG_0172Strength Focus

Wendler Deload Phase – Back Squat and Bench Press

The idea of any deload is to give the body a rest so it can recover and then move forward. You can't step on the gas all the time.
90% of 1RM is baseline to calculate other percentages off of.  Don't go up in weight any further than that!  Be very proficient to form and perfect bar path.

    40% x5 Reps
    50% x5 Reps
    60% x5 Reps

NO max reps on last set, only 5.

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Rowing. Against the wind.

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“Anything that works against you can also work for you once you understand the Principle of Reverse.”-Maya Angelou

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