Strength: 20 Rep Squats
5×40%, 5×50%, 3×55%, 20×60% (+5-10 lbs from previous week)
1000m easy run. Start this right after you’re done with your squats. Rowing or bike can be sub’ed. Should be a conversational pace. Run with a partner if you finish squatting at the same time.
100 meter run
10 air squats
Rx+: Vested or run with a sandbag or both.
Notes: Add 5-10 lbs to final 20 rep set on the squat. If you’re doing the August Ruck Challenge, members are encouraged to do the Rx+ version of the WOD to get some training in.
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