May 15, 2017

2 RNFT:

90second Row

30second Alternating Samson Stretches

30sec  Warrior Squats (share barbells)

30sec Alternating Spiderman & Reach

 

Strength-

Week 7 Squats (Back off Week before final week next week):

Wave #1

Set #1 – 6 Back Squats @ 60%
Set #2 – 4 Back Squats @ 65%
Set #3 – 2 Back Squats @ 70%

Wave #2
6:00… Set #4 – 6 Back Squats @ 65%
8:00… Set #5 – 4 Back Squats @ 70%
10:00… Set #6 – 2 Back Squats @ 75%

Wave #3
12:00… Set #7 – 6 Back Squats @ 70%
14:00… Set #8 – 4 Back Squats @ 75%
16:00… Set #9 – 2 Back Squats @ 80%

*Complete Sets every 2 Minutes

 

WOD-

10 Power Cleans 135/85

10 Front Squats

10 Push Jerks

50 Double-Unders

3 RFT

10 Minute Cap!

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