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Monday January 15, 2018

Strength: Back Squat *week 1
Warm Up Sets: **based off of your 1 rm
5@40%
5@50%
3@60%
Working sets: **based off of 90% of your 1RM
5@65%
5@75%
5+@85% (as many reps as possible, MUST be more than 5)

Wod: **17 min cap
25 kb snatches (53/35)
10 CTB pull-ups
20 kb snatchews
10 CTB pull-ups
15 kb snatches
10 CTB pull-ups
10 kb snatches
10 CTB pull-ups
5 kb snatches
10 CTB pull-ups
**Rx has to perform the CTB's unbroken or it results in a 5 burpee penalty for every break in the set.
 

Earlier Event: January 13
Saturday January 13, 2018
Later Event: January 16
Tuesday January 16, 2018