Wednesday 10.14.15

  

Strength
Back Squat: 5×3 @ 80% (1st rep 5s decent) or for Pullup Cycle: 5×3 of strict press or bench press @ 70-80% 

WOD
For Time:
400m Run THEN…
25-20-15-10-5
Russian KB (53/35)
Sit-ups(unweighted!)
Burpees on a Plate (45/25) THEN…
400m Row
Scales: Start at 20/15 reps

DB WOD
20min AMRAP

AHAP – 

10 Reverse Alternating Lunges (5 left, 5 right) using both db’s 

10 Plank Jacks

10 Weighted Situps (DB)

10 DB Swings (full)

100m Run(no DB)
(Scales: 18/15/12min)

Just a reminder that GO FOR FIT FUEL will be on site to offer samples and meals for those who signed up ahead of time! Dakota and her crew will be on hand to answer your questions about this new LOCAL service! Hope you all can make it! 🙂

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