Friday, August 29, 2014

Strength

Adv/Inter
4×3 Pause Back Squats @80% of 3RM

Beg
4×3 Pause Back Squats @moderate weight (+5lbs from last time).

WOD

Adv
3 Rounds of:
5:00 AMRAP of:
10 Burpees
10 Pull-ups
10 Thrusters (95/65)
1:00 Rest

Inter
3 Rounds of:
5:00 AMRAP of:
10 Target Burpees
10 Seated Ring Rows or Strict Banded Pull-Ups
10 Thrusters (65/45)
1:00 Rest

Beg
3 Rounds of:
5:00 AMRAP of:
10 Burpees
10 Ring Rows
10 Thrusters (bar)
1:00 Rest