10/28/2016

 

Deload Back Squats

7×5 @ 65% of 1RM

-This should be light, all 35 reps should be perfect technique-

Conditioning

8 rounds

:20 second hang power clean 115/75

:10 second rest

:20 second hand release push ups

:10 second rest

-score is all reps completed combined-

Compound 30

Triple tabata

Calorie Row

Burpee

Step up with dumbbells

-then-

400m shuttle run for time

WODOWEEN 6pm

Teams of 2

150 zombie lunge

100 pumpkin smash

50 pumpkin toss

25 gremlin crawls

Friday-Meme-10