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DAY 2 Test -TUESDAY

26
Aug

DAY 2 Test -TUESDAY

SCHEDULE UPDATE

Monday 9/1/14 is Labor Day, so we will be operating our Holiday Schedule, please make note:

9:00 am ONLY

 

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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