Wednesday 10/5/16 - 1:00 Time Cap

October 5, 2016

MAIN WOD 

M-1: Overhead Squat 5RM

Then 3 Down Sets of 5 at 90%

 

M-2: 5 Rounds for Total Reps:

1:00 Muscle Snatch, 75#/55#

1:00 Overhead Squat, 75#/55#

1:00 Bar Facing Burpee

1:00 Rest

 

OPTIONS

Level 2:

5 Rounds for Total Reps:

1:00 Muscle Snatch, 55#/35#

1:00 Overhead Squat, 55#/35#

1:00 Bar Facing Burpee

1:00 Rest

 

Level 1:

5 Rounds for Total Reps:

1:00 KB Swing 55#/35#

1:00 Goblet Squat 55#/35#

1:00 Bar Facing Burpee

1:00 Rest

 

FITNESS CLASS

F-1: Back Squat

2-2-2-2-2

 

F-2: 3 Rounds:

30 Calorie Row

3 Rounds of

“Cindy”

5 Pull Ups

10 Push Ups

15 Air Squat

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