STRENGTH:
BackSquat
65%x5, 75%x5, 85%x5 or more
Last round, as many reps as possible
Cycle 3, Week 1
increase starting weight by 10lbs
WOD:
As many reps as possible in 10:00 of:
Buy in (1 Time):
Run 800m
100 DU / 200 SU
Then:
Max Reps Burpees onto Plate (45/25#)
(Score is number of Burpees)
AP: 3 X 10 Atomic Sit Ups w/ Plate
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6:00am BootCamp
4 Rounds:
400m Run
20 Wall Balls (20/14#)
10 Ring Rows
QOD: What is the one best thing your Dad taught you?