General Fitness Monday 7-13-15

****This week we will be testing some of our benchmarks established 6 weeks ago, have some fun and remember safety first.

Prep Work
Same as Comp

WOD
A.
Back squat
24Min Time cap
5@60%
5@70%
2@80%
1@85%
1@90%
1@95%
1@101%
1@101%+
Make sure you get warmed up for the sets the first 3 sets should feel light but make sure you are ready to go heavy when it calls for it.

B.
1 Mile run
For Time
****We have been running after squatting for the entire cycle make sure you make note of that in the back of your mind. You have been prepped for this.

C.
Mobility
Tomorrow will be challenging

Cool Down
Mobility
Post results

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