Tuesday 3/28/17 - Brush Your Shoulders Off

MAIN WOD

M-1: Back Squat

10-10-10-10

Notes: Build over the first three sets.

The third set should be tough, but the athlete should leave 1-2 reps in the tank.

Take off 10% of the load for the fourth set.

TIMECAP: 25:00

M-2: 15:00 AMRAP

100' Goblet Walking Lunge 70/55

20/15 Assault Bike Calories -OR- 25/20 Row Calories

FITNESS CLASS

F-1: Back Squat

10-10-10-10

Notes: Build over the first three sets.

The third set should be tough, but the athlete should leave 1-2 reps in the tank.

Take off 10% of the load for the fourth set.

F-2: 15:00 AMRAP

50’ Lunges (May do weighted goblet if able)

:45 Plank Hold

40 Jump Ropes