8.28.2017

SWOD
Back Squat off of your working max
5@75%
3@85%
1+@95%

WOD
2 Rounds
2 Minutes Cal Assault Bike
1 Minute Rest
2 Minute Over/Under PVC 24/20 (worth 1 rep for each over and 1 for each under)
1 Minute Rest
2 Minute Max Rep complex (worth 4 reps per complex)
Power Clean
Front Squat
Front Squat
Push Press
115/75
1 Minute Rest

METCON
Tabata 20 sec on, 10 sec off for
8 rounds per exercise
1. Hip extensions on ball
2. Dball over shoulder
3. Ab mat sit-ups with alt. DB punch
4. RIP trainer Bicep curls
5. Slam ball busters (slam ball, jump over it and do a jumping squat back and repeat)
6. TRX tricep press

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