6/28/2017

Strength
Back Squat
1 rep every 45 seconds for 12 sets at 80%

Metcon
​10m EMOM
3 overhead squats 135/95
4 bar facing burpees
(Same minute)
Straight into:
3m AMRAP
3 overhead squats 135/95
4 bar facing burpees

Score only includes AMRAP

6/27/2017
​Metcon
Nicole
20 min AMRAP
400m Run
Max rep Pull Ups

Core
9 min emom
Min 1: 45 second plank
Min 2: 25 sit ups
Min 3: 15 candle sticks

6/26/2017
​Strength
Push press at 85%
1 rep every 45sec for 12 sets

Metcon
15 rounds for time
3 power cleans 165/115
3 front squats 165/115
1 S2O 165/115