Chad's BDay

31 on the 13th

Warm Up

Dynamic Stretches

(During which Chad let out a toot while squatting and I couldn't help but giggle!)

K push ups

K ball sit-ups/extensions

Skill/Strength

Front Squat 3 x 3

K 115

C 205

Back Squat (Smith) 3 x 3

K115

C 205/205/255

Kate needs to build up on her squats again. Haven't gone heavy in awhile and it shows.

Hamstring pull downs

K Abducut/Adduct

Thirtyone.doh

3.1 RFT

31 air squats

31 sec plank

31 rope slams

(0.1 was 31 bonus squats)

K: 7:52

C: 8:00

Finisher 
31 Burpees

K 2:32

C 3:13

Wasn't feeling it today, but at least we went!