6/13/2016

Strength
Back Squat
4 x 5 for max weight
then
2 x 10 @ 50% of 1RM

WOD
3 RFT
400m Run
25 Wall balls 20/14
30 Sit ups (Rx+ PVC sit ups)
​





6/11/2016

Strength
Push Press
4 x 3 Pause Push Press
​2 x 4 Speed Push Press at 65%

Metcon
26 min AMRAP
200m Run
​13 S2O 75/55
​7 T2B (scale 1 knees to elbows, scale 2 feet to rig)