Wednesday June 15

June 14th, 2016
by:

No regular classes this Saturday as we are holding the Fire Team Challenge & Fundraiser

Strength / Skillwork

Back Squat
Warm-up sets, then: 5 – 5 – 5 – 5
– 70-80% of 1RM on sets of 5.
– Do 3 Box Jumps @ 60-70-80-90% of max ht BEFORE each squat set.

WOD

Teams of 2, Alternate every :30. Start where parnter left off on each transition.
4 Burpees
8 Box Jumps
12 Wall Balls

Competitor: 30/20# MB, 30/24″ Box
Athlete: 20/14#, 24/20″
Health: 14/10#, 20/18″

BangkokBlake