April 24, 2017 

April 24, 2017

Warm Up-

3 RNFT:

1 Minute Row/Bike

1 Minute Air Squats

1 Minute Sit Ups

Strength-

Set #1 – 5 Back Squats @ 70%

Set #2 – 3 Back Squats @ 75%

Set #3 – 1 Back Squats @ 80%

Set #4 – 5 Back Squats @ 75%

Set #5 – 3 Back Squats @ 80%

Set #6 – 1 Back Squats @ 85%

Set #7 – 5 Back Squats @ 80%

Set #8 – 3 Back Squats @ 85%

Set #9 – 1 Back Squats @ 90%

*Rest 2 Minutes between sets!

WOD-

500 Row

40 Thrusters (75/55)

30 Burpees

For Time