MONDAY OCT 13, 2014

STRENGTH

BACK SQUAT

63% X 5 / 68% X 5 / 77% X 3 / 86% X 1+

CONDITIONING WOD

13 MIN AMRAP

8 OH SQUAT  RX=95/65   /  A=85/55  /  I=75/45

                         12 WGT SIT UP  RX=35/25   /   A=25/15    /  I=15/10  (WGHT HELD ACROSS CHEST)

30 DOUBLE UNDERS  RX=DU / A=DU / I=SU (90)

 

WEEKLY CHALLENGE= 1) 160 CANDLE STICK RAISES   

                                       2) 30 BAR MUSCLE- UPS

                                           TO BE COMPLETED BY SAT AT NOON