October 10, 2016 

October 10, 2016

Warm Up-

400m Run

2 RNFT:

10 Barbell Back Squats w 2 sec Pause

:30/leg Dynamic Swings

10 Banded Good Mornings

:30/leg Banded Hamstring Stretch (laying on back)

Strength-

Back Squat:

60% x 5 Reps, 75% x 3 Reps, 85% x 2 Reps, 90% x 1, 95% x 1, 100%+ x 1, Use an additional Set if necessary if you exceed prior 1 RM
*Goal is to Max Out!!

WOD-

In a 2 Minute Window:

250m(men)/200m(women) Row

*Max KB Swings 53/35 (70/44) in Remainder of Time

-Rest 2 Minutes-

4 Rounds

Score= Total KB Swings