Monday 11/23/15

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THANKSGIVING SCHEDULE: Thursday-CLOSED, Friday-9:30am class ONLY. Regular class schedule on both Wednesday and Saturday!

Strength

Back Squat (5 x 5 @ 80% of 1RM)

Every 3 minutes for 5 rounds: perform 5 reps at 80% of 1RM. Those without a 1RM should add 5 lbs to linear progression weight.

Conditioning

With a running clock, for total reps:

0:00-3:00: 20 Burpees Buy-In, then
AMRAP 10 Wall Balls / 10 Ball Slams

3:00-4:00: REST

4:00-7:00: 20 Wall Balls Buy-In, then
AMRAP 10 Ball Slams / 10 Burpees

7:00-8:00: REST

8:00-11:00: 20 Ball Slams Buy-In, then
AMRAP 10 Burpees / 10 Wall Balls

Buy-Ins DO NOT count toward reps. Sum and record # reps completed, after buy-ins, across all 3 AMRAPs.

Rx:
Wall Balls: 20/14 to 10’/9′ targets on all reps
Ball Slams: 35+/25+

Categories: WOD

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