SATURDAY

If you made it in for the endurance wod on Friday and survived … great job! I saw many of you get a little apprehensive with the workout, but came in and really did an awesome job at tackling a workout that might not be in your thing. Be proud!!

CrossFit WOD:

50-35-15

Wall balls 20#/10′ 14#/9′ RX + 20#/14# 10′ target

box jumps 24″/20″ RX+ 30″/24″

abmat situps

WEIGHTLIFTING/OLY CLASS 

Push press + 2 power jerk: 6 sets increase the weight w each set

EMOTM …

Back squat

Set 1 – 40% x 1 rep

set 2 – 50% x 1 rep

set 3 – 60% x 1 rep

set 4 – 70% x 1 rep

set 5 – 80% x 1 rep

and then …

Every 2 minutes …

set 6 – 85% x 1 rep

set 7 – 90% x  1 rep

set 8 – 95% x 1 rep

and then …

One set of 80% back squat x max reps @ 20×1

Accessory: 30 glutr-ham raises 3 x 1:00 plank holds

–Group stretch