Wednesday, December 11, 2013

121113

CMC throwback!




































Wednesday

Level 2

Strength 1: 
Back Squat 3 Sets (+5 -10#)
Set 1: 20 Reps  
Set 2: 10 Reps
Set 3: 10 Reps
(not for a 20 rep max, but for a heavy set of 20, then a set of 10, & another set 10 at the same weight rest 2-3 min btw sets.)


Strength 2: 3 Sets
Press  8 reps, Rest 30 sec
Sit Ups 12-15 reps, Rest 30 sec


WOD: AMRAP 
6
15 Burpees
50 Dbl Unders

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Level 1

Skill Builder/Strength: Back Squat
4 Sets 10 reps; 30x1

WOD: 10 Min AMRAP:
8 Burpees
100 Rope Passes any way (dubs/singles, etc)


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