May 6 2019

Back Squat: 5 Rounds (velocity work)

5 Reps in 10 Seconds

Build to a heavy 5 (2 seconds per rep)

WOD:

5 Rounds For Time

10/7 Calorie Row (or 8/5 Cal Bike)

15 Toes To Bar

*Add 10/7 Calories Every Round (Bike add 8/5 each round)

*20 Min CAP