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Tuesday September 13, 2016

Strength: Back Squat
5x40%
5x50%
3x60%
3x70% of 90%
3x80% of 90%
3+x90% of 90%
**If you were able to hit all of your old numbers last week, then add on 10lbs to your back squat max and recalculate your working max (90%).

 

Wod:
8 min AMRAP
1 legless rope climb
15 wall balls (20/14)
20 sit-ups

scaling:
5 strict pull-ups per round or 10 ring rows

Earlier Event: September 12
Monday September 12, 2016
Later Event: September 14
Wednesday September 14, 2016