STRENGTH:
Backsquat
70%x3, 80%x3, 90%x3 or more
Last round, as many reps as possible
Cycle 4, Week 2
WOD:
10-9-8-7-6-5-4-3-2-1
Russian KBS (53/44)
Slam Ball (25/15)
* Between each round 3 Power Cleans (135/95#) Times)
________________________________________________________________________
6:00am BootCamp
4 Rounds
250m Row with Rower at back wall
Lunge w/ plate OH (45/25#) from back of rower to end of mat by bay door
Then 200m Run
Lunge back to Rower w/ Plate OH
QOD: How and when do you use the words lay and lie?
Lay down lies.
Funny!