4th of July 2014!!!!
**FYI we are going taking this week to TEST 1-RM/3-RM.
**Have your goals set before each class so you can get your accurate %’s to attack each TEST!
STRENGTH (Compare to 4/28/14)
Back Squats
5 @ 50% of possible 1-RM
every 2 min
3 @ 65%
every 2 min
2 @ 75%
every 2 min
1 @ 85%
every 3 min
1 @ 90-95%
every 3 min
1 @ TEST 1-RM
every 3 min
**Optional – 1 @ NEW 1-RM+5# if needed
(25 min cap)
WOD
“Ladder Down”
10-9-8-7-6…..1
Power Cleans (135/95)(115/80)(95/65)
Strict Pull Ups
***Banded PUs’ ok w/least resistant bands (no kipping’) or ring rows
(15 min cap)
