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Monday 4/28/14

27
Apr

Monday 4/28/14

Strength: Back squat *10mins to warm-up, 20mins to squat

*use training max (90% of your 1RM)

warm-up; bar up to 135 x 10, 35% x 8, 55% x 5, then…

1 x 4 @78%, 1 x 1 @83%, 1 x 4 @78%, 1 x 1 @86%, 1 x 4 @78%, 1 x 1 @88%

Metcon: Katie Bakers “Dirty 30” Birthday WOD

3 rounds for time:

30 kb snatches 16/24kg (15LT/15RT, alternate arms each rep)

30 weighted sit-ups 15/20lb wall ball

30 wall-balls 15/20lbs