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Wednesday 4/30/14

29
Apr

Wednesday 4/30/14

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

*use training max

warm-up; 35% x 10, 50% x 8, 65% x 5, then…

1 x 3 @80%, 1 x 1 @85%, 1 x 3 @80%, 1 x 1 @88%, 1 x 3 @80%, 1 x 1 @90%

Metcon: 3 rounds for time

50 double-unders

7 burpee-C2B pull-ups *coaches challenge; 7 muscle-ups (ring or bar)

20 OVH walking lunges w/a kettlebell 16/24kg (10LT/10RT)

*I’ll explain before we start