• 10JUL

    Wednesday, July 11th

    Strength:

    Every 2 minutes, for 7 sets:
    Back Squat
    *Set 1 – 5 reps @ 70-74% of 1-RM
    *Set 2 – 5 reps @ 75-79%
    *Set 3 – 3 reps @ 80-84%
    *Set 4 – 2 reps @ 85-89%
    *Set 5 – 2 reps @ 90-94%
    *Sets 6-7 – 1 rep @ 95+%

    WOD:

    6 min AMRAP
    8 hang cleans 155/110
    8 front back back step lunges

    - 3 min rest -

    6 min AMRAP
    10 goblet squats 70/53
    15 SDHP 70/53

    Midline:

    2 rounds
    90 sec plank
    45 sec R plank
    45 sec L plank