WEDNESDAY

10
Oct

WEDNESDAY

STRENGTH

Back squat

1 x 6 @ 70%

1 x 5 @ 75%

1 x 4 @ 80%

1 x 3 @ 85%

METCON:

OPEN

600 meter run

40 sit ups

30 push press 115#/85#

20 box jumps 30”/24”

10 burpees

20 box jumps 30”/24”

30 push press 115#/85#

40 sit-ups

600 meter run

PERFORMANCE

600 meter run

40 sit-ups

30 push press 95#/65#

20 box jumps 24”/20”

10 burpees

20 box jumps 24”/20”

30 push press 95#/65#

40 sit-ups

600 meter run

FITNESS

400 meter run

40 sit-ups

30 push press 65#/35#

20 box jumps 20”/11”

10 burpees

20 box jumps 20”/11”

30 push press 65#/35#

40 sit-ups

400 meter run