25 Nov 2014

Warm Up:
Dodgeball
Rnd 1:  Opposite hand throw
Rnd 2: Spin and throw btwn legs backwards
Rnd 3:  Bear Crawl

Back Squat:
1 x 5 @ 70%
1 x 5 @ 80%
1 x 2 @ 85%
1 x 3 @ 90%
1 x 1 @ 100%

*note*
You will not go beyond 100% so do not even ask your coach.  1RM day is coming up, but it's not today!

Front Squat:
1 x 5 @ 65%
4 x 4 @ 75%, 80%, 85%

WOD:
2 x 800 m ROW
3 mins rest btwn rounds

SILVERS:
Back Squat
7 x 3

WOD:
With a partner complete: (one works while one rests)
40 Wall balls
40 Sit Ups
100 Single skips or parallette or line hopovers
30 Push Ups
60 seconds of hanging
1600 m row