WEDNESDAY MARCH 25, 2015

STRENGTH

BACK SQUAT  (ADD 20 LB TO 1RM)

58% X 5 -- 63% X 3-- 72% X 3 -- 81% X3+

 

CONDITIONING WOD

WOD 1

3 RFT

30   WALL BALLS  RX=20/14 (10)  A=20/14 (9)  I= 14/10 (9)

30   DOUBLE UNDERS  RX/A=DU  I= 90 SU

 

WOD 2

1000 METER ROW FOR TIME

WAIT DESIRED TIME BETWEEN WODS BUT MUST HAVE ROW DONE BY END OF CLASS AND TIME TO STRETCH