Tuesday, October 15th

STRENGTH:

2 Pausing Back Squats

5 second pause in the bottom of each rep.

Sets #1+2 - 65%

Sets #3+4 - 70%

Sets #5+6 - 75%

WOD:

3 Rounds:

Row 500 Meters

Run 400 Meters

40 Sits Ups/30 Sit Ups/ 20 Sit Ups

SWEATFEST:

24-21-18-15-12-9

DB Power Snatch (Does not need to be alternating)

Walking Lunges

Slam Balls

*22:00 TIME CAP