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Monday June 26, 2017

Strength: Front Squat
Warm Up Sets:
5 @ 40%
5@ 50%
3@60%
Working sets **based off 90% of 1RM
5 @ 65%
5@ 75%
5+@85%

Wod: *From Comp Training
4 min AMRAP
- 18 OHS (135/95) + 18 BF Burpees (125/85)
- max cal row
rest 4 min
4 min AMRAP
- 15 ohs (185/135) +15 bf burpees (155/105)
 max cal row
rest 4 min
4 min AMRAP
- 12 OHS (225/155) + 12 Bf burpees(185/135)
- max cal row

**This weight is extremely heavy.  Please scale accordingly.  Scaling options are in parenthesis.  You can also scale from there.  First set you should be able to do a set of 10-15 fresh.
 

Earlier Event: June 24
Saturday June 24, 2017
Later Event: June 27
Tuesday June 27, 2017