May 5

Monday – SPEED

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Saturday, our WODism For Autism was a GREAT EVENT!!! Want to thank all the helpers and judges who made it possible to run the event smoothly. I am very proud of all the competitors and their efforts. I am very pleased to be able to give the IFA family a day to enjoy for a great cause.

On a side note… STOP THE COMPLAINING!

Warm Up
Run 400m
Walking Matrix
Banded GM
Push Ups
Banded Monster Walks
V-Ups

WOD
5 Minutes to establish a heavy triple back squat
Then…
3 Rounds of Max Effort Back Squats at 80% of heaviest weight
Rest 3 Minutes between attempts
Then…
Cash Out
2 Minute Amrap
Push Press (60% Moderate Load)