131108 ~ Head and SHOULDERS, Knees and Toes!

Our 1 Year Anniversary is only 1 day away!! Who else is getting excited?!?!?!

Strength:

Every 90s x 6 min

3 BN Push Press @ 80 - 85% Split Jerk

then...

Every 2 min x 6 min

5 Tempo Backsquat 530 @ 65-70% of 1RM Backsquat

Conditioning:

AMRAP 3 Min

10 KB Thrusters - R (50/35#)

10 KB Thrusters - L

30 DU

Rest 1 Min

AMRAP 4 min

10 Ring Dips

20 Wall Ball (20/14#)

Rest 1 Min

AMRAP 5 min

10 KB Thruster-R

10 KB Thruster -L

30 DU

then..

Cash Out:

Roll Out, Rest, and Mobility....Get ready for Saturday!!

 

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