WEDNESDAY (05 OCT 16)

Location
-3rd Floor Weight Room


SKILL
-Squat Cleans: 3-3-3-3*

*Your Last Squat set of three should only be a moderate weight (60-70% 1RM)



WOD

20 MIN AMRAP

Level 1

10 x Front Squat (95/45)*
15 x Sit-ups
1 x Arvin Lap (Take a right out door, down to basement, across to base of stairway to heaven, run up to 3rd floor, back to weight room...not 4th floor).
1 MIN REST.

*Bar for front squats starts from floor each time...1st rep should be squat clean.

Level 1

12 x Front Squat (155/95)*
20 x Sit-ups
1 x Arvin Lap (Take a right out door, down to basement, across to base of stairway to heaven, run up to 3rd floor, back to weight room...not 4th floor).
1 MIN REST

*Bar for front squats starts from floor each time...1st rep should be squat clean.