SCHEDULE UPDATE
Monday 9/1/14 is Labor Day, so we will be operating our Holiday Schedule, please make note:
9:00 am ONLY
SKILL
3 Rounds of:
200 m run
10 Roll-To-Candlestick
10 Goblet Squats
(10 min cap)
STRENGTH
Front Squats (1-RM for today – compare to 7.15.14)
Warm up Sets
7@35%
5@45%
3@55%
2@65%
2@75%
Working Sets
1@85%
1@90%
1@95%
In 2 attempts TEST today’s 1-RM
(22 min cap)
WOD
3 Rounds of:
With 3 min running clock perform:
Min 1 – MAX REPS of Alt Back Rack Reverse Lunge (use 40% of BS 1-RM)
Min 2 – MAX REPS of Strict Pull Ups
Min 3 – Max Reps of Box Jumps (step down)
rest 2 min
