Isolation Strength Work:
Front Rack Lunges: (in place, from the rack)
In 15mins, establish a 3RM
-rest 5min-
Then run 3 full flights of stairs
Class WOD:
For Time:
50 Air squats
40 sit-ups
50 Air squats
30 sit-ups
50 Air squats
30 sit-ups
50 Air squats
40 sit-ups
50 Air squats