TUESDAY OCT 6, 2015

STRENGTH

BACK SQUAT    (ADD 10 LBTO 1RM)

50% X 5 -- 58% X 5 -- 63% X 3 -- 72% X 3 -- 81% X 3+

 

CONDITIONING

WOD 1

7 MIN AMRAP

5 FRONT SQUAT RX=145/105 A=125/85 I=105/70

7 BAR PUSH UP RX/A/I=PLANK

9 STRAIGHT LEG SIT UP

1 MIN REST

WOD 2

FOR TIME

BAR HANG(CAPPED AT 3 MIN)

1 MIN REST

WOD 3

FOR TIME

800 METER RUN

3 SCORES== TOTAL REPS/TIME ON HOLD/TIME ON RUN