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Wednesday, Nov 1, 2017

Happy Birthday Asante

11-1-2017


Cardio,Strength: Time-Rx+
Warm-up
2 Steady Rounds
15 Heavy Wallballs
10 Overhead Med Ball Lunge Steps
400m Row

Strength
Back Squat
5×5 @80%

Strength
Press Grip Bench Press
5×5 Heavier than last time

WOD
6 Rounds
8 Thrusters 115/75Rx, 135/95lbs Rx+
8 Bar Facing Burpees


Optional Work for those needing more:

Row 5k
Row 200m Fast/Aggressive
Row 300m Stready/Recovery

Gymnastics Accessory
Strict Toes to Bar
8×5
Rest as needed.

0% 0%
1st8:21 Megatron Wed,Nov 1,2017
1st12:20John H Wed,Nov 1,2017
2nd99:99Vikram Wed,Nov 1,2017

Megatron8:21 Rx
John H12:20  205 squat; 205 bench
Vikram99:99  DNF, fence run instead; 135 squat; 95 bench
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