TUESDAY JANUARY 13, 2015

STRENGTH

BACK SQUAT (DELOAD WEEK- ADD 30 LB TO 1RM)

36% X 5 -- 45% X 5  -- 54% X 5 -- 60% X 5

 

CONDITIONING WOD

FOR TIME

11-10-9-8-7-6-5-4-3-2

FRONT SQUAT  RX=135/95  A=115=75  I=95/65

BAR PUSH UP  RX/A= PLANK  I= PLANK OR KNEES

20 DOUBLE UNDERS BETWEEN EACH ROUND AND AT END--START WOD WITH FRONT SQUAT