9.5.2013

SWOD

Front Squat

The following numbers will go off your true 1-rep max for this lift.

5 x 65%

5 x 75%

5 x 85%

 

WOD

15 minute AMRAP

1 OHS 115/75

5 Med ball situps

Sprint

After every sprint double the amount of OHS and Med ball situps

For example:

Round 2 would be 2 OHS and 10 Med ball Situps
Round 3 would be 4 OHS and 20 Med ball Situps

So on…

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