Thursday, November 24, 2011

Individual

STRENGTH
Front Squat
Find Heavy Single
then perform 2 reps at 90%
3x3 @ 85%

WOD - Individual Athlete
3 Rnds
1 X MAX Height Box Jump
50 Battling Rope (Or Max if under 50)
400m Run

*Recover 90 sec between Rnds
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1 comment:

  1. BrowneyNovember 24, 2011 at 7:45 PM

    FS 2@115kg, 3x3@110kg
    WOD 30"+3 or 4x20plates
    150ropes
    Runs 1:42,1:48,1:55

    ReplyDelete

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