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Friday 11/22/13

21
Nov

Friday 11/22/13

Strength: Front Squat/Back Squat

6 sets x 3/6 (FS/BS) *heavier than Tuesday

Recovery version: 4 sets x 3 reps (front squat only @50%)

Metcon: Teams of 2, one person working at a time

3min AMRAP

slam ball sit-up/toss over 20/24″ box 10/20lbs

rest 30sec

3min AMRAP

box jumps 20/24″

rest 30sec

3min AMRAP

burpee/plank *one partner does burpees! the other partner is planking. No plank, no rep

rest 30sec

3min AMRAP

thrusters 65/95