WEDNESDAY NOV 4, 2014

STRENGTH

BACKSQ3UAT (ADD 20LB TO 1RM)

50%X5, 58%X5, 63%X3, 72%X3, 81%X3

METCON

WOD 1

FOR TIME

SUICIDE COURSE RUN

WOD 2

TABATA (Score = sum of lowest reps of each station)

1-ARM DB/KB ST0 Rx=55/35, A=45/30, I=35/25 (4RDS completely w/R arm and 4RDS w/L arm

AIR SQUATS

KB SWINGS Rx=55/45, A=45/35, I=35/25