CONGRATULATIONS TO ALL ATHLETES WHO COMPETED THIS WEEKEND AT THE THROWDOWN IN THE VALLEY. YOU ALL DID AN OUTSTANDING JOB!!!! ALSO THANKS TO ALL THE FRENZY ATHLETES, FAMILY AND FRIENDS WHO CAME TO SUPPORT OUR COMPETITORS.!!!
Happy Birthday Jon!
STRENGTH
Deadlifts
Take 10 min to warm up to a heavy but not 1-RM for today
then…
5-5-5 @ 70% of 1-RM
rest :60 sec btwn each set
3-3-3 @ 80% of 1-RM
rest :90 sec
1-1-1 @ 90% of 1-RM
rest 2 min
(30 min cap)
WOD
“Sofia”
Happy B-day Sofia!!
AMRAP in 8 min
9 Power Snatches
29 Lateral Hops Over
14 Burpees
L3 – 135/95
L2 – 105/75
L1 – 80/55
