Thursday October 19, 2017

01
Oct
Written by admin

Warm-up: 2 rounds of~ Run 400m/row 500m 25-Air squats

Strength: Back Squats - 3x8 @ 70, 75, 80%

Accessory Work: 2min - Max Reps Walls Balls 20/14#

WOD: AMRAP 15~ 5-Front Squats @ 185/135# 10-Pushups 20-GHD's/Abmats

Advanced WOD: A) HSPU Ladder - 3, 6, 9, 12, 15

B) 30 sec, 45 sec, 60 sec -> 1:1 work:rest of: Hip Extensions & Double Unders (combine totals per round)

C) 20-185/115# Shoulder to overhead, 40-over the bar burpees

"Is Junk Food Really Cheaper?"

1970-01-01

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