041814

Welcome to the Herd Dennis 

and Seth

Friday

A. Strength: Back Squat; in 15 min - find a 1RM Back Squat
Fitness: 30x0 tempo
Performance/Sport: No tempo - just go BIG!

B. 85% Endurance test
Take 85% of A, & perform max reps back squat with it.

WOD: DB Fran or KB's
21-15-9 reps for time;
DB Thrusters
Pull Ups

F: Light DB + Jumping Pull Ups/Ring Row
P: 30/20# ish + Chin over bar
S: 40-50 guys, 30-40 women + C2B Pull ups






Saturday

WOD:

21-15-9 reps for time
Power Clean
Burpee over bar
Sit Ups

Fitness: Hang Power Clean
Performance: good gauge of weight should be 135/95
Sport: 155/105 + V-Ups



Post results to comments.