WEDNESDAY (26 OCT 2016)

Locations
-3rd Floor Weight Room



STRENGTH
-BACK SQUAT: 6 sets of 3 reps.  60%-75% 1RM, should be fast reps, focus on quality form (60-90 sec rest).


WOD

Level 1
3 Rounds for Time:
6 x Thrusters (95/65)
9 x Burpees
12 x Jumping Pull-ups

Level 2
5 Rounds for Time:
6 x Thrusters (135/85)*
9 x Burpees
12 x Pull-ups

*Adjust weight as needed.  Should be able to do all 6 unbroken...but it should be tough.



1 comment:

Joe Woods said...

6 x 3 @ 225%

WOD: 4:47 (95#)